The WOD - WED, 09MAY12

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
  

Snatch, 3X3, 80% 1RM
Followed By:

Strength:
Front Squat, 3X3, 80% 1RM
Followed by:

WOD:
Bringing the HEAT!!
21-15-9x Rep Rounds For Time Of:

Advanced BUY-IN 1000m run
• Handstand push-ups
  
• Clean, 135/95#
  CASH-OUT 1000m run
  
  
  
  Rx
  BUY-IN 800m run
  
• Handstand push-ups
  
• Clean, 95/65#
  CASH-OUT 800m run
  
  
  
  Intermediate
  BUY-IN 500m run
  
• Banded Handstand push-ups
  
• Clean, 75/55#
  CASH-OUT 500m run
  
  
  
  Novice
  BUY-IN 400m run
  
• Elevated push-ups
  
• Clean, 65/45#
  CASH-OUT 400m run
  
  

Post time, rounds or load to comments