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 - FRI, 20JULY12









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

Push Press, 2x3 @ 70% 1RM
Push Jerk, 2x3 @ 75% 1RM
Split Jerk, 1x3 @ 80% 1RM
Followed by:

Strength:
Bench Bress,5x3, @ 70-75-80% 1RM
Followed by:

Sucker Punch!
AMRAP in 12 minutes:
    Advanced
  • 5x Ground to overhead (155#/115#)
  • 1 lap Bear Crawl
  • 10x Burpees



    Rx
  • 5x Ground to overhead (135#/95#)
  • 1 lap Bear Crawl
  • 5x Burpees



    Intermediate
  • 5x Ground to overhead (95/65#)
  • 1 length Bear Crawl
  • 5x Burpees



    Novice
  • 5x Ground to overhead (75#/55#)
  • 1 legnth Bear Crawl
  • 5x Burpees

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