The WOD - MON, 09JAN12

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
  

Snatch 3X5, 65 -70-75% 1RM Followed By: Strength: Shoulder Press 3X5, 65 -70-75% 1RM Followed by: WOD: 3 Rounds For Time:

Advanced*
• 33x Box jumps, 24"
  
• 33X Double Unders
  
• 33x Walking lunges
  
• 33x Squats
  
  
  *VEST
  
  
  
  Rx
  
• 33x Box jumps, 20"
  
• 33X Double Unders
  
• 33x Walking lunges
  
• 33x Squats
  
  
  
  Intermediate
  
• 33x Box jumps, 18"
  
• 66x Singles
  
• 33x Walking lunges
  
• 33x Squats
  
  
  
  Novice
  
• 15x Box jumps, 18"
  
• 33x Singles
  
• 15x Walking lunges
  
• 15x Squats
  
  

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