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
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Rx
- Run 400M
- Box Jumps, 24" box, 30 reps
- WBS, 20/15#, 30 reps
Intermediate
- Run 400M
- Box Jumps, 18-20" box, 20 reps
- WBS, 15/12#, 20 reps
Novice
- Run 200M
- Box Jumps, 12" box, 15 reps
- WBS, 12#, 15 reps
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