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, 27JUNE13





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 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: Skills Work: Shoot Through x 10 reps Parallette HSPU x 10 reps Followed by: WOD: Rx Every minute on the minute for 8 Min:
  • 5 pull ups
  • 8 C2D push ups
  • 10 squats
    REST 2 Min

    Every minute on the minute for 8 Min:
  • 5 HSPU
  • 8 SDHP, 75/55#
  • 10 Box Jump, 20"
    REST 2 Min

    Every minute on the minute for 8 Min:
  • 5 Ring Dips
  • 8 WBS, 20/16#
  • 10 Flutter Kicks



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