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, 25AUG12










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:
AMRAP in 7 minutes of the following scheme...
Increase the reps in each subsequent round by 3.
Round#1 3 reps, Round#2 6 reps, Round#3 9 reps, etc.
until the 7 minute clock expires.
    Rx
  • Thruster, 115/80#
  • Chest to bar Pull-ups


    Intermediate
  • Thruster 95/65#
  • Pull up


    Novice
  • Thruster 65/45#
  • Jumping/Banded

Post load/time or rounds to comments.

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