Warmup:
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .
1-2 rounds of 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
Followed by:
WOD:
- Sweet Jeebus!
3 Rounds For Time:
Advanced
- 120x Double unders
- 6x Muscle-up
Rx
- 100x Double unders
- 4x Muscle-up
Intermediate
- 75x Double unders, 150 Singles
- 4x Jumping Muscle-up
Novice
- 50x Double unders/ 100 Singles
- 4x Banded Muscle-up
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