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

2/12/20

AnnouncementsOut Of the BOX event for Kids Food Basket on March 1st from 2p to 4p @ Grand Rapids Christian HS Quest Center. Details on events page and Sign up required. Ck it out on Facebook...if you can't let a Coach know and we'll get you the link..drinks and food...

2/11/20

AnnouncementsOut Of the BOX event for Kids Food Basket on March 1st from 2p to 4p @ Grand Rapids Christian HS Quest Center. Details on events page and Sign up required. Ck it out on Facebook...if you can't let a Coach know and we'll get you the link..drinks and food...

2/10/20

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat helps you keep rep count during a workout? How does this benefit you?Warm-up (No Measure)x3 5/leg shrimp squat or reverse lunge 10 box dips 10 ring rows + 1min/side: Pigeon KB Dorsiflexion 1min: Banded child's...

W 2/9/20

FrictionCrossFit - CrossFitView Public WhiteboardQODSing song sunday!!Warm-upCatalyst Warm up + x3 10/side donkey kicks 10/side fire hydrants 10 scap push ups 10 scap ring rows + 1:00/side three part banded hamstring stretch twisted cross (on stomach) lat smash quad...

Off 2/8/20

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is one monument you'd want to see in person?Warm-upSharks and minnows + Dynamic (5:00) Dynamic ladders (8:00) + 1:00/side samson stretch standing splits (left, right, center) banded OH + 1:00 ring shoulder...

WGM 2/7/20

FrictionCrossFit - CrossFitView Public WhiteboardQODBright spot Friday :)Warm-up3 min. cardio (same as WOD) + x2 20 ring rows 20 air squats 10 PVC pass throughs + 1:00/side worlds greatest stretch banded front rack + 1:00 banded childs pose worlds greatest stretch...

WG 2/6/20

FrictionCrossFit - CrossFitView Public WhiteboardQODIf you could always have one fruit or vegetable growing in your garden what would it be?Warm-upx3 1:00 jump rope (singles or doubles) 10 PVC pass throughs 10 Push ups + 1:00/side seated lat 90 90 doorway + 1:00 pike...

M 2/5/20

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is your signature dance move?Warm-up (No Measure)AMRAPx6 10 kang squat 26/18 8 ring rows 6 candlesticks + 1min/side: pigeon 1min: up dog downdogMetcon (No Measure)250m row 1:30 rest 500m row 2:30 rest 750m row...

0 Comments