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 - MON, 10JUNE13








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 10-15 reps of:

  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension
  • 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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch
Clean & Jerk, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: Strength: DeadLift, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: WOD: AMRAP in 12 Min of:
    Rx
  • Burpees, 5 reps
  • Ring Push ups, 8 reps
  • Sumo Deadlift HighPull, 10 reps, 75/55#

    Scaled
  • Burpees, 5 reps
  • Elevated Push ups, 8 reps
  • Sumo Deadlift HighPull, 10 reps, 65/45#

    Novice
  • Burpees, 5 reps
  • Push ups, 8 reps
  • Sumo Deadlift HighPull, 10 reps, 55/35#
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