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
- Run 200m
- 10x Ring Push Ups
- Run 200m
- 5x Power snatch,115/85#
Scaled
- Run 150m
- 10x Ring Push Ups
- Run 150m
- 5x Power snatch,95/65#
Novice
- Run 150m
- 10x Push Ups
- Run 150m
- 5x Power snatch,75/55#
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