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 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Rx
Max rounds in 15 minutes
- 3x Hang Power Cleans, 115/85#
- 6x Box jumps, 24"
- Sprint 50m
Scaled
- 3x Hang Power Cleans, 95/65#
- 6x Box jumps, 20"
- Sprint 50m
Novice
- 3x Hang Power Cleans, 75/55#
- 6x Box jumps, 18"
- Sprint 50m
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