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 - THUR, 07FEB13





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: Skills: Followed By: WOD: For TIme:
    Rx
  • Row, 500M
  • Air Squats, 50 reps
  • Row, 400M
  • AbMat Sit Ups, 40 reps
  • Row, 300M
  • Push Ups, 30 reps
  • Row, 200M
  • Walking Lunges, 20 per leg
  • Row, 100M
  • Burpees, 10 reps
    Scaled
  • Row, 400M
  • Air Squats, 40 reps
  • Row, 300M
  • AbMat Sit Ups, 30 reps
  • Row, 200M
  • Push Ups, 20 reps
  • Row, 100M
  • Walking Lunges, 10 per leg
  • Row, 50M
  • Burpees, 5 reps

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