The WOD - MON, 09APR12

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:
COREY
Rx

Buy-in

• Double Unders, 25 reps
  
  
  30 reps this sequence:
  
• Snatch, 95/65 #
  
• Overhead Squat, 95/65#
  
• Clean, 95/65#
  
• Thruster, 95/65#
  
  Cash-Out
  
  Burpees, 25 reps
  
  Intermediate
  
• Singles 75 reps
  
• 75/55#
  
  
  Novice
  
• Singles 75 reps
  
• 65/45#
  
  Post load/time or rounds to comments.