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
- Row, 500M
- Air Squats, 50 reps
- Row, 400M
- AbMat Sit Ups, 40 reps
- Row, 300M
- Push Ups, 30 reps
- Row, 200M
- Walking Lunges, 20 per leg
- Row, 100M
- Burpees, 10 reps
Scaled
- Row, 400M
- Air Squats, 40 reps
- Row, 300M
- AbMat Sit Ups, 30 reps
- Row, 200M
- Push Ups, 20 reps
- Row, 100M
- Walking Lunges, 10 per leg
- Row, 50M
- Burpees, 5 reps
No comments:
Post a Comment