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 - THUR, 05DEC13




















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: Skills:
  • Bar Muscle Up
  • Wall Climbs 3x3
    Followed By:
    WOD:

      3 RFT: Rx
    • Row 250m
    • 5x Hang Power Clean, 115/85#
    • Double Under, 20 reps
    • 5x Hang Clean, 115/85#
    • Row 250m
    • 5x Clean, 115/85#

      Scaled
    • Row 250m
    • 5x Hang Power Clean, 95/65#
    • Double Under, 20 reps/Singles 60 reps
    • 5x Hang Clean, 95/65#
    • Row 250m
    • 5x Clean, 95/65#

      Novice
    • Row 250m
    • 5x Hang Power Clean, 75/55#
    • Singles 40 reps
    • 5x Hang Clean, 75/55#
    • Row 250m
    • 5x Clean, 75/55#

    Post load/time or rounds to comments.
  • No comments: