The WOD - MON, 17SEPT12

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, 1X3 @ 65% & 1X3 @ 75% & 1X3 @ 85% 1RM Followed By: Strength: Back Squat, 5X3 @ 75% 1RM Followed by: WOD: 5 Min AMRAP: At the end of the first 5 minute AMRAP the athlete gets a one-minute break. On the call of "rotate", the athletes move to the next set of stations and AMRAPS for 5 minutes rests for another minute. On "rotate" the athlete then moves to the final set of stations and AMRAPS for another 5 minutes...after that...the workout is done. Total rounds per AMRAP will be counted.

AMRAP #1
• Deadlift, 3 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• Power Clean, 2 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• Shoulder to Overhead, 1 rep, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
  
  
  AMRAP #2
  
• KBS, 10 reps, RX 2/1.5 pood, Scaled 1.5/1 pood, Novice 1 pood/12kg
  
• KB Front Squat, 10 reps, RX 2/1.5 pood, Scaled 1.5/1 pood, Novice 1 pood/12kg
  
• Burpees, 10 reps
  
  
  AMRAP #3
  
• Run, 50M
  
• Push Press, 5 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• AbMat SitUp, 10 reps
  
  

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