The WOD - FRI, 13APR12

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 3X5, 70-75-80% 1RM
Followed By:

Strength:
Front Squat 3X5, 70-75-80% 1RM
Followed by:

WOD:
Sucker Punch:
21-15-9x Rep Rounds For Time:

Advanced*
• Ring Dips
  
• Dumbbell Hang squat cleans, 30/20#
  
• Backward lunge steps
  
  
  *VEST
  
  
  
  Rx
  
• Ring Dips
  
• Dumbbell Hang squat cleans, 30/20#
  
• Backward lunge steps
  
  
  
  Intermediate
  
• Banded Ring Dips
  
• Dumbbell Hang squat cleans, 20/15#
  
• Backward lunge steps
  
  
  
  Novice
  
• Jumping Ring Dips
  
• Dumbbell Hang squat cleans, 20/15#
  
• Backward lunge steps
  
  

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