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, 16JUNE13








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 a effecient and 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: 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
Snatch, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Shoulder Press, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: RANGER BUDDY: Buddy Team WOD - 4 Rounds For Time & Total Reps:
    Rx
  • Both Athletes Perform 8 bodyweight Back Squats with their buddy's weight
  • Athlete #1 Runs 500M
  • Athlete #2 performs as many rounds as possible of the following while Athlete #1 runs:
    • 4 Burpees
    • 3 KB Snatches Per Hand, 1 pood/12kg
    • 8 Med Ball Cleans, 20/15#

ATHLETES WILL ALTERNATE TASKS EACH ROUND





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