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 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Rx
- 3x pistols/leg
- 6x Dumbbell hang snatches per hand, 30/20#
- 9x Dumbbell jerk,30/20#
Scaled
- 3x banded pistols/leg
- 6x Dumbbell hang snatches per hand, 20/15#
- 9x Dumbbell jerk,20/15#
Novice
- 2x banded pistols/leg
- 4x Dumbbell hang snatches per hand, 20/15#
- 6x Dumbbell jerk,20/15#
1 comment:
(RX) 5 rounds + Pistols (3 & 3). The breeze through the gym was extremely WELCOME! Great job "lunch WOD"!
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