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 - TUES, 23JULY13





DO A GIRL TUESDAY!!



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:
    NASTY GIRLS 3 rounds for time of: Rx
  • Squats, 50 reps
  • Muscle ups, 7 reps
  • Hang power cleans, 135/95#, 10 reps


    Scaled
  • Squats, 30 reps
  • Jumping Muscle ups, 5 reps
  • Hang power cleans, 95/65#, 10 reps


    Novice
  • Squats, 25 reps
  • Pull up/Ring Dip, 6 reps each reps
  • Hang power cleans, 75/55#, 10 reps
Post load/time or rounds to comments.

No comments: