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 a effecient and 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
- Power Snatch,8 rep 95/65 #
- Wall Ball Shot, 15 rep,20/15#
- Run 50M
- Run Backward 50M
Scaled
- Power Snatch,8 rep 75/55 #
- Wall Ball Shot, 15 rep,20/15#
- Run 50M
- Run Backward 50M
Novice
- Power Snatch,8 rep 65/45 #
- Wall Ball Shot, 15 rep,20/15#
- Run 50M
- Run Backward 50M
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