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, 02FEB13






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: "APOLLO" For time:
    Rx
  • 50x Push-ups
  • 50x Pull-ups
  • 50x Hanging leg raises
  • 50x Squats
  • 50x Sit-ups
  • 50x Jumping jacks
    Scaled
  • 40x Push-ups
  • 40x Banded Pull-ups
  • 40x Hanging leg raises
  • 40x Squats
  • 40x Sit-ups
  • 40x Jumping jacks
    Novice
  • 30x Push-ups
  • 30x Banded Pull-ups
  • 30x Hanging leg raises
  • 30x Squats
  • 30x Sit-ups
  • 30x Jumping jacks
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