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
Followed By:
WOD:
AMRAP in 20Min:
- Rx
- Power snatch, 3 reps, 115/85#
- Double Under , 12 reps
- Run, 100m
Scaled
- Power snatch, 3 reps, 85/55#
- Double Under/Singles , 12/36 reps
- Run, 100m
Novice
- Power snatch, 3 reps, 65/45#
- Singles , 24 reps
- Run, 100m
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