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 - WED, 03JULY13






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
Clean,3x5 @ 70-75-80% Followed By: Strength: Shoulder Press,3x5 @ 70-75-80% Followed By: Tabata This! Rx
  • KBS, 1.5/1 pood
  • AbMat Situp
  • MedBall Clean, 20/16#


    Scaled
  • KBS, 1 pood/12kg
  • WallBall Shots, 16/12#


    Novice
  • KBS, 12kg/20#


    Post load/time or rounds to comments.

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