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, 04SEPT13





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: Clean & Jerk, 3X3 @ 85% (Medium) Strength: Deadlift, 3X3 @ 85% (Medium) Followed By: WOD: 4 RFT:
    Rx
  • Ring Push ups, 15 reps
  • KB Snatch, 5 per hand, 1.5/1 pood
  • SDHP, 5 reps, 115/85#

    Scaled
  • Ring Push ups, 15 reps
  • KB Snatch, 5 per hand, 1 pood/12kg
  • SDHP, 5 reps, 95/65#

    Novice
  • Plate Push ups, 15 reps
  • KB Snatch, 5 per hand, 12kg/20#
  • SDHP, 5 reps, 75/55#
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