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 - WED, 25APR12









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:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch

Snatch, 3X5, 75-80-85% 1RM
Followed By:

Strength:
Deadlift, 3X5, 75-80-85% 1RM
Followed by:

WOD:
:
3 Rounds For Time:
    Advanced
  • 15x Chest to bar pull-ups
  • 15x Front squat (185#/130#)
  • 15x Burpees



    Rx
  • 10x Chest to bar pull-ups
  • 10x Front squat (165#/115#)
  • 10x Burpees



    Intermediate
  • 10x Pull-ups
  • 10x Front squat (135#/95#)
  • 10x Burpees



    Novice
  • 10x Banded Pull-ups
  • 10x Front squat (95#/65#)
  • 10x Burpees


Post time, rounds or load to comments

No comments: