The WOD - FRI, 20JULY12

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
  

Push Press, 2x3 @ 70% 1RM
Push Jerk, 2x3 @ 75% 1RM
Split Jerk, 1x3 @ 80% 1RM
Followed by:

Strength:
Bench Bress,5x3, @ 70-75-80% 1RM
Followed by:

Sucker Punch!
AMRAP in 12 minutes:

Advanced
• 5x Ground to overhead (155#/115#)
  
• 1 lap Bear Crawl
  
• 10x Burpees
  
  
  
  Rx
  
• 5x Ground to overhead (135#/95#)
  
• 1 lap Bear Crawl
  
• 5x Burpees
  
  
  
  Intermediate
  
• 5x Ground to overhead (95/65#)
  
• 1 length Bear Crawl
  
• 5x Burpees
  
  
  
  Novice
  
• 5x Ground to overhead (75#/55#)
  
• 1 legnth Bear Crawl
  
• 5x Burpees
  
  

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