The WOD - FRI, 20JAN12

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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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
  

Clean Pulls 5X3, 125-125-100-100-80% 1RM
Followed By:

Strength:
Front Squats 5X3, 70-70-75-75-80% 1RM
Followed by:

WOD:
MOVE IT OR LOSE IT!
AMRAP 10 min:

Advanced*
BUY-IN:25 Double Unders
• 4 burpee at the start of each sprint
  
• Sprint, 50M
  
• 4 burpee at the end of each sprint
  *Body Armor/Vest
  
  
  
  Rx
  BUY-IN:25 Double Unders
  
• 2 burpee at the start of each sprint
  
• Sprint, 50M
  
• 2 burpee at the end of each sprint
  
  
  
  

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