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 - SAT, 21JULY12








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: WOD: 'FRIANEBETH' For time:
  • 21 reps of FRAN:
    Thrusters, 95/65#
    Pull ups
  • Run, 400M
  • 15 reps of ELIZABETH:
    Squat Clean, 135/95#
    Ring Dips
  • Run, 400M
  • 9 reps of DIANE:
    Dead lift, 225/155#
    Hand stand push ups
  • Run, 400M

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