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, 21AUG13





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: Push Press, 2X3 & Jerk, 2X3, 90% & 95% Strength: Shoulder Press, 2X3 & 2X3, 90% & 95% Followed By: WOD:
    Rx

  • 10-9-8-7-6-5-4-3-2-1 RRFT:
  • Burpee Pull ups
  • Trunk Twister Lunges w/ Medicine Ball, 20/16#
  • Double Under, 20 reps per round

    Scaled
  • Burpee Pull ups
  • Trunk Twister Lunges w/ Medicine Ball, 16/12#
  • Double Under, 20 reps per round or Singles 30 reps per round

    Novice
  • Burpee Pull ups
  • Trunk Twister Lunges w/ Medicine Ball, 12/10#
  • Singles, 40 reps per round
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