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 Clean & jerk (95/65#)
- 30x GHD sit-ups
- 30x GHD back extensions
- 30x Pull-ups
- 30x Push-ups
- 30x Squat jumps
Scaled
- 30x Clean & jerk (75/55#)
- 30x AbMat sit-ups
- 30x Good Mornings
- 30x Banded Pull-ups
- 30x Push-ups
- 30x Squat jumps
Novice
- 20x Clean & jerk (75/55#)
- 20x AbMat sit-ups
- 20x Good Mornings
- 20x Banded Pull-ups
- 20x Push-ups
- 20x Squat jumps
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