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
- Push press (135/95#)
- Deadlift (315/225#)
- KB swing (2/1.5 pood)
Scaled
- Push press (95/65#)
- Deadlift (275/190#)
- KB swing (1.5/1 pood)
Novice
- Push press (75/55#)
- Deadlift (225/155#)
- KB swing (1 pood/12kg)
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