The WOD - MON, 16JAN12

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 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 5X3, 70-70-75-75-80% 1RM Followed By: Strength: Squat 5X3, 70-70-75-75-80% 1RM Followed by: WOD:

FRAN 21-15- and 9 reps rounds, for time of: Advanced*
• Thrusters, 95/65#
  
• Pull up
  *With vest
  
  
  Rx
  
• Thrusters, 95/65#
  
• Pull up
  
  Intermediate
  
• Thrusters, 75/55#
  
• Banded Pull up
  
  Intermediate
  
• Thrusters, 55/35#
  
• Jumping Pull up
  
  

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