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 5-10 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension or Good Mornings
- Pull-up
- Ring Dip or HSPU
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Advanced
- 20x Back squat (225/155#)
- 40x Toes To Bar
- 60x KB swings (2/1.5 pood)
Rx
- 20x Back squat (185/130#)
- 40x Knees To Elbow
- 60x KB swings (1.5/1 pood)
Intermediate
- 20x Back squat (155/110#)
- 40x Knees To Elbow
- 60x KB swings (1.5/1 pood)
Novice
- 20x Back squat (135/95#)
- 40x Leg Lifts
- 60x KB swings (1 pood/12kg)
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