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
Hang Power Snatch, 2x3 @ 70% 1RM
Hang Snatch, 2x3 @ 75% 1RM
Snatch, 1x3 @ 80% 1RM
Followed by:
Strength:
Shoulder Press,5x3, @ 70-75-80% 1RM
Followed by:
INVICTUS
4 Rounds For Time:
- Advanced
- Deadlift, 315/215#, 5 reps
- Box Jumps, 24", 10 reps
- Run, 200M
Rx
- Deadlift, 275/195#, 5 reps
- Box Jumps, 20", 10 reps
- Run, 200M
Intermediate
- Deadlift, 250/175#, 5 reps
- Box Jumps, 20", 10 reps
- Run, 150M
Novice
- Deadlift, 225/155#, 5 reps
- Box Jumps, 20", 8 reps
- Run, 150M
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