The WOD - WED, 18APR12

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
  

Hang Power Snatch, 2X3 @ 80% & Power Snatch 3X3 @ 85% 1RM Followed By: Strength: Front Squat, 2X3 @ 80% & 3X3 @ 85% 1RM Followed by: WOD: : For Time:

Advanced 2 Rounds For Time:
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Rx
  
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Intermediate
  
• Row/Run 800m
  
• 75x AbMat Sit Ups
  
• 10x Snatch (95/65#)
  
  
  
  Novice
  
• Row/Run 500m
  
• 50x AbMat Sit Ups
  
• 10x Snatch (65/45#)
  
  

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