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, 23MAR13





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: THE LADDER: 1 RFT:
    Rx
  • Run 400m
  • 30x KB swings (12kg/20#)
  • 10x Alternating double KB press
  • 20x KB swings (16kg/12kg)
  • 10x Alternating double KB press
  • 10x KB swings (23kg/16kg)
  • 10x Alternating double KB press
  • 5x KB swings (32kg/23kg)
  • 10x Alternating double KB press
  • Run 400m
    Scaled
  • Run 400m
  • 30x KB swings (20/10#)
  • 10x Alternating double KB press
  • 20x KB swings (12kg/20#)
  • 10x Alternating double KB press
  • 10x KB swings (16/12kg)
  • 10x Alternating double KB press
  • 5x KB swings (2316kg)
  • 10x Alternating double KB press
  • Run 400m

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