The WOD - FRI, 06JAN12

Warmup:

The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills .


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
  

*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
  

Hang Snatch 3X5, 65 -70-75% 1RM
Followed By:

Strength:
Deadlift 3X5, 65 -70-75% 1RM
Followed by:

WOD:
FRAN - upside down, strung out, and backwards:

Advanced*
• Run 1000-500-400m
  
• Pull-ups 9-15-21 Reps
  
• Thrusters (115/85#) 9-15-21 Reps
  
  *VEST
  
  
  
  Rx
  
• Run 1000-500-400m
  
• Pull-ups 9-15-21 Reps
  
• Thrusters (95/65#) 9-15-21 Reps
  
  
  Intermediate
  
• Run 1000-500-400m
  
• Banded Pull-ups 9-15-21 Reps
  
• Thrusters (75/55#) 9-15-21 Reps
  
  
  
  
  Novice
  
• Run 500-400-200m
  
• Banded/Jumping Pull-ups 9-15-21 Reps
  
• Thrusters (65/45#) 9-15-21 Reps
  
  
  
  

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