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 - TUES, 22JAN13





DO A GIRL TUESDAY!!



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 an 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: "HELEN" 3 RFT:
    Rx
  • Run,400M
  • Kettlebell Swing, 1.5/1 Pood, 21 Reps
  • Pull-up,12 Reps

    Scaled
  • Run,300M
  • Kettlebell Swing, 1 Pood/12kg, 21 Reps
  • Banded Pull-up,12 Reps

    Novice
  • Run,200M
  • Kettlebell Swing, 12kg/ 20#, 21 Reps
  • Jumping Pull-up,12 Reps



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