The WOD - FRI, 08JUNE12

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
  

Three position Clean, 3X3 @ 85% 1RM Followed by: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed by: WOD: Giggity!! 21-18-15-12-9-6-3x Rep Rnds For Time:

Advanced*
• KB Front Squats, 1.5/1 pood
  
• Jumping Ring Dip
  
• Run 200M per round
  *With Vest
  
  
  
  Rx
  
• KB Front Squats, 1.5/1 pood
  
• Jumping Ring Dip
  
• Run 150M per round
  
  
  
  Intermediate
  
• KB Front Squats, 1 pood/12kg
  
• Jumping Ring Dip
  
• Run 100M per round
  
  
  
  Novice
  
• KB Front Squats, 12kg/20#
  
• Dip
  
• Run 100M per round
  

Post time, rounds or load to comments