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:
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
Snatch 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)
Clean & Jerk 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)
Followed By:
WOD:
- Rx AMRAP 12 MIN:
- 8x Squat Up & Overs, 20/16# Med Ball
- 8x Burpees
- 8x Ring dips
Scaled
- 8x Squat Up & Overs, 16/12# Med Ball
- 8x Burpees
- 8x Banded Ring dips
Novice
- 6x Squat Up & Overs, 16/12# Med Ball
- 6x Burpees
- 6x Banded Ring dips
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