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, 30MAR13





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: WOD: 1 RFT:
    Rx
  • Row 50 Cal/Run 500M
  • 25x Push-press, 45/30# (empty bar)
  • Row 40 Cal/Run 400M
  • 100x Air Squats
  • Row 30 Cal/Run 300M
  • 100x AbMat Sit up
  • Row 20 Cal/Run 300M
  • 25x Burpees
  • Row 10 Cal/Run 100M

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