DO A GIRL TUESDAY!!
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
- Deadlift (1.25 bw)
- Bench Press (.75 bw)
- Clean (.5 bw)
Scaled
- Deadlift (1 bw)
- Bench Press (.5 bw)
- Power Clean (.5 bw)
Novice
- Deadlift (.75 bw)
- Bench Press (.25 bw)
- Power Clean (.25 bw)
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