The WOD - WED, 18JAN12

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
  

Jerk 5X3, 70-70-75-75-80% 1RM
Followed By:

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

WOD:
KING KONG:

Advanced(100%)
2 Rounds For Time:
• 1x Deadlift, 455/305#
  
• 2x Muscle Up
  
• 3x Clean, 250/175#
  
• 4x HSPU
  
  
  
  Rx(75%)
  
  3 Rounds For Time:
  
• 1x Deadlift, 340/240#
  
• 2x Muscle Up
  
• 3x Clean, 185/130#
  
• 4x HSPU
  
  
  
  Intermediate(65%)
  
  3 Rounds For Time:
  
• 1x Deadlift, 295/205#
  
• 2x Muscle Up
  
• 3x Clean, 165/115#
  
• 4x Banded/Pad HSPU
  
  
  
  Novice(50%)
  
  3 Rounds For Time:
  
• 1x Deadlift, 225/155#
  
• 2x Muscle Up
  
• 3x Clean, 125/100#
  
• 4x Banded/Pad HSPU
  
  

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