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, 11SEPT13






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: 'NEVER FORGET' 10 rounds: 1-2-3-4-5-6-7-8-9-10x reps, scale as necessary:
    Rx
  • Push press (135/95#)
  • Deadlift (315/225#)
  • KB swing (2/1.5 pood)

    Scaled
  • Push press (95/65#)
  • Deadlift (275/190#)
  • KB swing (1.5/1 pood)

    Novice
  • Push press (75/55#)
  • Deadlift (225/155#)
  • KB swing (1 pood/12kg)

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