The WOD - FRI, 17FEB12

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
  

Clean, 3X3, 80% 1RM
Followed By:

Strength:
Overhead Squat, 3X3, 80% 1RM
Followed by:

WOD:
Running on Dead!
AMRAP in 12Min of:

Advanced
• 5x Muscle Ups
  
• 10x Burpee KBS, 2/1.5 pood
  
• 20x Double Unders
  
  
  
  Rx
  
• 5x Muscle Ups
  
• 10x Burpee KBS, 1.5/1 pood
  
• 15x Double Unders
  
  
  
  Intermediate
  
• 5x Jumping Muscle Ups
  
• 10x Burpee KBS, 1 pood/12kg
  
• 15x Double Unders or 45 singles
  
  
  
  Novice
  
• 5x Muscle Up Transitions or 10 Pull ups/Ring Dips
  
• 10x Burpee KBS, 12kg/20#
  
• 15x Double Unders or 30 singles
  

Post time, rounds or load to comments