The WOD - FRI, 04MAY12

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
  

Clean, 2X3 @ 85% & 3X3 @ 90% 1RM Followed By: Strength: Deadlift, 2X3 @ 85% & 3X3 @ 90% 1RM Followed by: WOD: 6 rounds for time:

Advanced
• 6x SDHP (115/85#)
  
• 6x Burpees
  
• 6x Ring push-ups
  
  
  
  Rx
  
• 6x SDHP (95/65#)
  
• 6x Burpees
  
• 6x Ring push-ups
  
  
  
  Intermediate
  
• 6x SDHP (75/55#)
  
• 6x Burpees
  
• 6x Elevated push-ups
  
  
  
  Intermediate
  
• 6x SDHP (55/35#)
  
• 6x Burpees / star jumps
  
• 6x push-ups
  
  
  
  

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