CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 09APR12









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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal
.


1-2 rounds of 5-10 reps of:

  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension or Good Mornings
  • Pull-up
  • Ring Dip or HSPU
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
COREY
Rx
    Buy-in
  • Double Unders, 25 reps


    30 reps this sequence:
  • Snatch, 95/65 #
  • Overhead Squat, 95/65#
  • Clean, 95/65#
  • Thruster, 95/65#

    Cash-Out

    Burpees, 25 reps

    Intermediate
  • Singles 75 reps
  • 75/55#


    Novice
  • Singles 75 reps
  • 65/45#

    Post load/time or rounds to comments.

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