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, 16DEC13





















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 
Snatch 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY) 

Followed By:
Strength:

Squat 3x2 @ 80%(Medium) 2x2 @ 90%(Heavy) 3x1 @ 95%(HEAVY)
 
Followed By:
WOD:
    Rx 
     AMRAP 12 MIN:
  • 8x Burpee Pull ups
  • 8x Med ball Cleans, 20/16#
  • 8x Ring Push ups

    Scaled
  • 8x Burpee Pull ups
  • 8x Med ball Cleans, 16/12# 
  • 8x Modified Ring Push ups (Knees)
         Novice
  • 6x Burpee Jumping Pull ups
  • 6x Med ball Cleans, 12/10#
  • 6x C2D HR Push ups

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