The WOD - MON, 04JUNE12

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 @ 85% 1RM
Followed by:

Strength:
Front Squat, 3X3 @ 85% 1RM
Followed by:

WOD:
It's MONDAY!
For time:

Advanced*
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  *With Vest
  
  
  
  Rx
  
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  
  
  
  Intermediate
  
• 40x Handstand push-ups, Bands
  
• 40x Pull-ups, Bands
  
• 40x Step-ups, 20" box, 30/15# Bar
  
  
  
  Novice
  
• 40x Elevated push-ups
  
• 40x Pull-ups, Jumping
  
• 40x Step-ups, 20" box, PVC
  

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