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 an 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
- Rx
- 30x KB front squat, 1 pood/12kg
- 10x KB Lunges per foot, 1 pood/12kg
- 5x KB snatches per arm, 1.5/1 pood
- 50M Farmers Carry, 2 X 1.5/1 pood
Scaled
- 30x KB front squat, 12kg/20#
- 10x KB Lunges per foot, 12kg/20#
- 5x KB snatches per arm, 1 pood/12kg
- 50M Farmers Carry, 2 X 1 pood/12kg
Novice
- 20x KB front squat, 12kg/20#
- 8x KB Lunges per foot, 12kg/20#
- 6x KB snatches per arm, 1 pood/12kg
- 50M Farmers Carry, 2 X 1 pood/12kg
No comments:
Post a Comment