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
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Advanced*
- KB Burpees, 2/1.5 pood
- Double Under
- Run, 100M
Rx
- KB Burpees, 1.5/1 pood
- Double Under
- Run, 100M
Intermediate
- KB Burpees, 1 pood/12kg
- Double Under/Singles (3:1)
- Run, 100M
Novice
- KB Burpees, 12kg/20#
- Double Under/Singles (2:1)
- Run, 100M
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