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
Followed By:
Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
Snatch Pull, 3x3 @ 150-125-100% 1RM
Clean Pull, 3x3 @ 150-125-100% 1RM Followed by:
Strength:
Shoulder Press, 3x3 @ 75-80% 1RM
Followed by:
Slow Death
Max rounds, no time limit Do one triplet every 30 seconds until failure
- Advanced
1x Deadlift (BW)
1x Hang clean
1x Jerk
Rx 1x Deadlift (3/4 bw) 1x Hang clean 1x Jerk
Intermediate 1x Deadlift (1/2 bw) 1x Hang clean 1x Jerk
Novice 1x Deadlift (1/4 bw) 1x Hang clean 1x Jerk
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