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 400m
- 20x C2B Pull-ups
- 15x HSPU
- 10x Burpees
- 5x BW Squats
Scaled
- Run 400m
- 20x Pull-ups
- 15x Ring Push ups
- 10x Burpees
- 5x .75 BW Squats
Novice
- Run 200m
- 20x Banded Pull-ups
- 15x Push ups
- 10x Burpees
- 5x .5 BW Squats
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