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, 26AUG13





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
Followed By: Hang Power Clean, 2X3 @ 75%, Hang Clean, 1x3 @ 80%, Clean 2x2 @ 85 Strength: Shoulder Press 2X3 @ 75%, 1x3 @ 80%, 2x2 @ 85 Followed By: WOD:
    Rx 5 RFT
  • TGU, 3 per hand, 1 pood/12kg
  • Air Squat, 20reps
  • 100m Shuttle sprint (4 x 25m)

    Scaled
  • TGU, 3 per hand, 12kg/20#
  • Air Squat, 15reps
  • 100m Shuttle sprint (4 x 25m)

    Novice
  • TGU, 3 per hand, 20/15#
  • Air Squat, 12reps
  • 100m Shuttle sprint (4 x 25m)
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