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
Push Press, 3X3 @ 80% 1RM
Push Jerk, 2X3 @ 85% 1RM
Followed by:
Strength:
Front Squat, 5x3 @ 80-80-80-85-85% 1RM
Followed by:
WOD
5 Rounds For Time:
- Advanced*
- 5x Power snatch, 105/75#
- 10x Overhead squats, 105/75#
- 15x Chest To Bar Pull-ups
Rx
- 5x Power snatch, 95/65#
- 10x Overhead squats, 95/65#
- 15x Pull-ups
Intermediate
- 5x Power snatch, 75/65#
- 10x Overhead squats, 75/65#
- 15x Banded Pull-ups
Novice
- 5x Power snatch, 65/55#
- 10x Overhead squats, 65/55#
- 15x Jumping Pull-ups
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