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
- FOR TIME
Advanced
- Manmakers, 40/30#, 30 reps
Rx
- Manmakers, 30/20#, 30 reps
Intermediate
- Manmakers, 20/15#, 30 reps
Novice
- Manmakers(no dumbells), 30 reps
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