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, 5x3 @ 80-80-80-85-85% 1RM
Followed by:
Strength:
Deadlift, 5x3 @ 80-80-80-85-85% 1RM
Followed by:
WOD
12 Min AMRAP:
- Advanced*
- Shoulder Press, 115/85#, 5 reps
- Run, 100M
- Box Jumps, 30", 8 reps
Rx
- Shoulder Press, 95/65#, 5 reps
- Run, 100M
- Box Jumps, 24", 8 reps
Intermediate
- Shoulder Press, 75/55#, 5 reps
- Run, 100M
- Box Jumps, 18", 8 reps
Novice
- Shoulder Press, 65/45#, 5 reps
- Run, 100M
- Box Jumps, 18", 8 reps
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