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
- 20x Push-ups
- 30x Air Squats
- 20x Plyobox push-ups
- 30x Lunges
- 20x Ring push-ups
- 30x Lateral hops (over 12" obstacle)
- 20x Handstand push-ups
Scaled
- 20x Push-ups
- 30x Air Squats
- 20x Plyobox push-ups
- 30x Lunges
- 20x Modified Ring push-ups
- 30x Lateral hops (over parallette)
- 20x Band Handstand push-ups
Novice
- 10x Push-ups
- 20x Air Squats
- 10x Plyobox push-ups
- 20x Lunges
- 10x Ring push-ups
- 20x Lateral hops
- 10x Handstand push-ups
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