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 .
2-3 rounds of 10-15 reps of:
- Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Dip
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Rx
- Deadlift (bw)
- AbMat Sit Up
- Ring Push up
Scaled
- Deadlift (.75 bw)
- AbMat Sit Up
- Ring Push up
Novice
- Deadlift (.5 bw)
- AbMat Sit Up
- Push up
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