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 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
- Advanced
- 6x Front Squats (85#/65#)
- 9x Burpees
- 6x power snatch (85#/65#)
Rx
- 6x Front Squats (75#/55#)
- 6x Burpees
- 6x power snatch (75#/55#)
Intermediate
- 6x Front Squats (65#/45#)
- 6x Burpees
- 6x power snatch (65#/45#)
Novice
- 4x Front Squats (45#/30#)
- 4x Burpees
- 4x power snatch (45#/30#)
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