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 - THUR, 17MAY12









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 10-15 reps of:

  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension
  • 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:

SKILLS:
  • Turkish Get Up, 3x2 per hand


  • L Sits, 5x10 sec holds

    Followed by:


    WOD:


      10 Rounds For Time:
      Advanced
    • 15x Deadlift (185/130#)
    • 15x Push-ups



      Rx
    • 15x Deadlift (135/95#)
    • 15x Push-ups



      Intermediate
    • 15x Deadlift (115/80#)
    • 15x Push-ups




      Novice
    • 10x Deadlift (95/65#)
    • 10x Push-ups
    Post load/time or rounds to comments.

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