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
- 7 Rounds For Time:
Rx
- 10x Jumping Back squats, 45/30#
- 10x Ring push-ups
- 5x KB Snatch Per Hand, 1.5/1 pood
- 1x Bear Crawl
Scaled
- 8x Jumping Back squats, 45/30#
- 8x Ring push-ups
- 4x KB Snatch Per Hand, 1 pood/12kg
- 1x Bear Crawl
Novice
- 8x Jumping Back squats, 30/15#
- 8x push-ups
- 4x KB Snatch Per Hand, 12kg/20#
- 1x Bear Crawl
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