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


FrictionCrossFit - CrossFitView Public WhiteboardWarm-upx2 1:00/leg Patellar Smash Lax Ball 20 Scap Pull Up :30 Saddle Stretch + 2:00/leg KB Dorsiflexion 10 TOE Elevated DB Squat 35/20# on 5# plates 1:00/leg KB Dorsiflexion 5 TOE Elevated DB SquatSnatch Drill10 of...


FrictionCrossFit - DeAnna BrownView Public WhiteboardWarm-up3:00 Ski + CrossFit Warmup + MobilityPush Press (5x5)Metcon (Time)12-9-6 Ski Erg Cals Barbell Push Press @ 25#

Mary and Lynn

FrictionCrossFit - Mary FaberView Public WhiteboardWarm-up3:00 Bike + CrossFit Warmup + Mobility + FT w/ Partner: "Karen" 150 Wallballs @ 10# to 9'


FrictionCrossFit - Trisha Custom ProgView Public WhiteboardCatalyst Warmupdo barbell club....CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#


FrictionCrossFit - Dakota Miller CustomView Public WhiteboardWarm-upCatalyst Warmup + 800m Run 500m Row + Mobilize as neededClean (Clean Pull + Clean (2+1), climb to 80%, full sq)6 sets of: 2 clean pull + cleanKB Madness (AMRAP - Reps)AMRAP x 6 6 KB DL 5 RKB 4 AKB...


FrictionCrossFit - CrossFitView Public WhiteboardWarm-up1:00 each: Skip Lateral Shuffle Air Squat + x2 15 Ring Row 30 Arm Circle (each direction) 45 DU/45 Single Under3 Rounds for Quality15/leg Goblet Split Squat 35/26# 10/leg RDL @ same weight 5 Knees to Elbow 800...

PC 7/17/2019

FrictionCrossFit - Powerlifting ClubView Public WhiteboardWarm-up30 Push up 30/arm DB Row :30 Bar Hang :30 Plank + Pec Rollout Tricep Wall StretchBench Press (5-5-5 @40-50-60% of TM)Foam Bench (9-6-3 climb to 10# above goal weight)Single Arm Push Jerk (5x1 for...


FrictionCrossFit - Trisha Custom ProgView Public WhiteboardCatalyst WarmupActivation3 sets: 20 Kang Squat 10 BTN SG Strict Press @ 45/35#MobilityAthlete's ChoiceShoulder Press (4x3 up to 75. then 2x3 @80)Hip & Pull4 sets: 30 GHD Hip Extension 30' Upper Body Sled Pull...


FrictionCrossFit - Dakota Miller CustomView Public WhiteboardWarm-up4 sets: 20 Kang Squat 10 BTN SG Strict Press @ 45/35# + mobility as neededShoulder Press (5x5, climbing)superset w/ bent rowBent Over Row (5x5, climbing)"What Are Shoulders for $200, Please"...


FrictionCrossFit - CrossFitView Public WhiteboardWarm-up3 sets: 10 Scap Pushup 10 Band Pull Apart 5 Pushup + 1:00/side Pec Smash 1:00/side Banded SH ExtensionBench Press (1RM)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12...