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 a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by:Skills Work: TGU - 2 x 3 reps per hand L Sit - 5 X 10 sec hold
Followed by:WOD:
1 RFT
Rx
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Snatch 5X3, 70-70-75-75-80% 1RM Followed By:Strength: Squat 5X3, 70-70-75-75-80% 1RM Followed by:WOD:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:
Double / Triple unders, 1min intervals x 2
4 x 100 sprints
Followed By:"AMANDA"
9, 7 and 5 RRFT of:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Snatch,3X3, 85% 1RM
Followed By:Strength:
Front Squat,3X3, 85% 1RM
Followed By:WOD:
4 RFT:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Followed by:"BULGER" 10 RFT:
Rx ■ Run 150 meters ■ C2B Pull-ups, 7 reps ■ Front squat,135/95#, 7 reps ■ Handstand push-ups, 7 reps Scaled ■ Run 150 meters ■ Pull-ups, 7 reps ■ Front squat,95/65#, 7 reps ■ Banded Handstand push-ups, 7 reps Novice ■ Run 150 meters ■ Banded Pull-ups, 5 reps ■ Front squat,95/65#, 5 reps ■ Elevated push-ups, 5 reps
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 a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:Skills Work:
TGU - 2 x 3 reps per hand L Sit - 5 X 10 sec hold
Followed by:WOD:15 Minutes of AWESOME
3 rounds, 5 stations, 1 min each station, max effort
Rx
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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 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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Clean & Jerk 1x5 @ 70% 2x3 @ 80% 2x2 @ 85% Followed By:Strength: Bench Press 1x5 @ 70% 2x3 @ 80% 2x2 @ 85% Followed By:WOD:
Every minute on the minute (EMOTM) for 10 minutes:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.
He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Followed by:"GALLANT"
1 RFT:
Rx
■Run 1 mile with a 20 pound medicine ball
■60 Burpee pull-ups
■Run 800 meters with a 20 pound medicine ball
■30 Burpee pull-ups
■Run 400 meters with a 20 pound medicine ball
■15 Burpee pull-ups
ScaledNovice
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 a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:Skills Work:
Snatch Balance - 2 x 3 reps
Skin the Cat - 3 X 2 reps
Followed by:WOD:
1 RFT
The VikingRx
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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 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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Snatch Complex...80% 1RM
1 x 2 of Snatch Pull-Hang Power Snatch-Overhead Squat
2 x 1 of Snatch Pull-Hang Snatch
2 x 2 of Snatch Followed By: Strength:
Squat 2x5 @75%, 2x3 @85%
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Losin' My Grip!!
AMRAP 30MIN:
Farmers Carry 25M
KBS, 10 reps
Farmers Carry 25M
KB Front Squat, 10 reps
Farmers Carry 25M
KB OHS, 5reps per hand
Farmers Carry 25M
KB snatch, 5reps per hand
TURN AROUND BEGIN NEXT ROUND(Farmer's Carry & KBS...etc)
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Hear the Declaration of Independence read by Mr. Bill Barker, who
interprets Thomas Jefferson for Colonial Williamsburg
[Declaration.mp3]
Hear the Gettysburg Address read by Jeff Daniels. This speech, delivered by Abraham Lincoln on November 19, 1863, was written to commemerate the Battle of Gettysburg, which ended on July 3, 1863.
[Gettysburg.mp3]
Listen to The World Turned Upside Down played by a British Band during the British surrender at Yorktown to General George Washington.
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 a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Clean,3x5 @ 70-75-80% Followed By:Strength: Shoulder Press,3x5 @ 70-75-80% Followed By:Tabata This!Rx
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 a effecient and effective method for training prepartion.
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