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
- Rx
- 7 Muscle-ups
- 21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Intermediate
- 7 Jumping Muscle-ups
- 15 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Novice
- 7 Muscle-up Transition
- 10 Burpees
Each burpee terminates with a jump one foot above max standing reach.
- Rx
- 7 Muscle-ups
- 21 SDHP, 95/65#
Intermediate
- 7 Jumping Muscle-ups
- 15 SDHP, 75/55#
Novice
- 7 Muscle-up Transition
- 10 SDHP, 65/45#
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