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, 13AUG12







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: WOD: Five Finger Death Punch! 5 rounds for time:
    Advanced
  • Deadlift (315/220#), 3-6-9-12-15x
  • Thruster (135/95#), 15-12-9-6-3x
  • 50M sprint



    Rx
  • Deadlift (275/190#), 3-6-9-12-15x
  • Thruster (115/80#), 15-12-9-6-3x
  • 50M sprint



    Intermediate
  • Deadlift (250/175#), 3-6-9-12-15x
  • Thruster (95/65#), 15-12-9-6-3x
  • 50M sprint



    Novice
  • Deadlift (225/155#), 3-6-9-12-15x
  • Thruster (75/55#), 15-12-9-6-3x
  • 50M sprint

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