When it comes to warm ups, they should be begin with simple movements and progress to a more complex movement style.

Here at Victory Kid Barbell we use the Catalyst Athletics Warmup developed by Greg Everett.

Greg is the owner and coach of Catalyst Athletics and works with weightlifters such as Jessica Lucero and CrossFitters such as Cody Anderson and Christian Lucero, a couple of top contenders. Greg also has an extensive library of articles that have been extremely helpful to myself and other weightlifting coaches. Weightliting Life is a podcast he conducts and broadcasts a wealth of knowledge on weightlifting, which has also been helpful to me and is entertaining, Greg has a very subtle sense of sarcasm and humor.

The Catalyst Warmup is used for a total body warm up. It works because all joints are utilized and taken through their range of motion. A full range of motion is crucial for weightlifting because it is a sport that requires flexibility, mobility, and stability. Without a full range of motion, we can’t have all three.

It’s also easy to remember. Our athletes have been using this for over 30 weeks now and have it memorized. This is helpful to me as a coach because I can watch and talk to my athletes to see how they are feeling or moving that day and therefore make adjustments to their programming for the day.

If some athletes are feeling stiff or cold, which is usually all the time during Michigan winters, squats and burpees will follow to help promote a higher heart rate and increase blood flow.

After the Catalyst Warmup and body weight work, PVC work is done afterwards for the specific lifts the athletes are performing that day. A general routine that has worked for us is:

  • 10 Good Mornings
  • 10 Front Squat/Overhead Squat (depending on the day)
  • 10 Pass Through
  • 5 sets of 3-position Clean & Jerk/Snatch (again depending on the day)

If you have never done or heard of the Catalyst Warmup, try it, it’s worth the 5-8 minutes of time. It works.

If you want to try the Catalyst Warmup in person, come try out Victory Kid Barbell Club. If you have, give us a review and a like on Facebook.

Get Started with Victory Kid Barbell Today

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warmup + 7x5 Jump Squat + MobilityClean/Snatch Pull (Choice) (6x4, climbing to 90)Shoulder Press (5x2, up to heavy double)3-1-3-1 tempoAssistanceAccumulate: 100 VK Presses 100 Banded Hamstring...

Grant 12/19/2018

FrictionCrossFit - Gymnastics ClubView Public WhiteboardWarm-upHip Circle Series + Glute 
Adductor 
 Couch Stretch 
DB Front Rack + 2x:30/leg Fire Hydrant HoldPistols (Tempo )3x3/leg Tempo Box Pistol Squat Neg. 
5-5-1
*:05 Neg. + :05 Stretching into Bottom Position,...

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warm Up + 7x5 Jump Squat + MobilityMuscle Snatch (5x4, climbing)High Hang/DipSnatch Grip Deadlift (Halting, 6x2, @ 95)Assistance3 sets: 10 Barbell Hip Thruster @ BW 30 Weighted Russian Twists @...

How to Escape the Weekend Binge Cycle

How to Escape the Weekend Binge Cycle

Are you stuck in an endless cycle of “perfect nutrition” weekdays and all-out binging weekends? Do you suffer on kale and chicken breast all week to be able to eat an entire large pizza and pitcher of beer on Saturday? Maybe it is time to create more balance in your...

How a Food Log Can Help You Reach Your Goals

How a Food Log Can Help You Reach Your Goals

Keeping a food log or journal is a great first step in taking control of your nutrition. It is as easy as carrying around a notebook or piece of paper and jotting down what you are eating each day.  Software and apps have made it even simpler to scan and track your...

Proper Mindset for Victory

Proper Mindset for Victory

First off, the mindset of Olympic weightlifting is a complicated one. There is a lot that goes into a proper mindset. Here’s a breakdown of what we should be striving towards. Find the silver lining in every session (here’s the millennial in me talking). Regardless of...

Developing and Testing Work Capacity

Developing and Testing Work Capacity Written by Bobby Armock In the CrossFit affiliate we have a series of tests of fitness organized into the weekly, monthly and annual program.  Benchmarks in the form of pure strength for maximal weight in single, triple and five...

Learning From the Open

Learning From the Open

“So as you end the open season and return to your regular fitness routine let’s reestablish some places to improve and think about some areas that were exposed. ” – Coach Bobby

0 Comments