The WOD - WED, 15AUG12

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, 75-80-85% 1RM

Followed By:

Strength:
Squat 3X3, 75-80-85% 1RM

Followed by:

WOD:

Is That All?
2 Rounds For Time:

Advanced*
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 15x Burpees
  
• 20x Pistols(10 per leg)
  
• 25x Back Extensions
  
• 30x Box jumps, 24"
  
• 35x GHD or AbMat Sit-ups
  
• 40x Double unders
  *With Vest
  
  Rx
  
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 15x Burpees
  
• 20x Pistols(10 per leg)
  
• 25x Back Extensions or Good Mornings
  
• 30x Box jumps, 20"
  
• 35x AbMat Sit-ups
  
• 40x Double unders or 80 singles
  

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