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 GHD sit-ups
- 30x Overhead squat (95/65#)
- 30x Double unders
- 30x Ring Dips
- 30 Cal Row
Scaled
- 30x AbMat sit-ups
- 30x Overhead squat (75/55#)
- 90x Double unders
- 30x Banded Ring Dips
- 30 Cal Row
Novice
- 30x AbMat sit-ups
- 30x Overhead squat (55/35#)
- 60x Double unders
- 30x Jumping Ring Dips
- 30 Cal Row
1 comment:
Yeah...Sorry, that should have read Front Squats, not OHS...Old Timers.
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