The WOD - WED, 21MAR12

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
  

Squat,3-2-1-1-1 @ 90-90-95%
Followed By:

Shoulder Press,3-2-1-1-1 @ 90-90-95%
Followed by:

WOD:
Squat On This!:
AMRAP for 12 Min:

Advanced
• 5x Back squat (155/105#)
  
• 5x Behind neck jerk (155/105#)
  
• 30x Double unders
  
  
  
  
  
  Rx
  
• 2x Back squat (155/105#)
  
• 2x Behind neck jerk (155/105#)
  
• 20x Double unders
  
  
  
  Intermediate
  
• 2x Back squat (135/95#)
  
• 2x Behind neck jerk (135/95#)
  
• 20x Double unders/ 60 singles
  
  
  
  Novice
  
• 2x Back squat (95/65#)
  
• 2x Behind neck jerk (95/65#)
  
• 20x Double unders/ 40 singles
  

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