The WOD - WED, 19SEPT12

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
  

Clean 1X3 @ 85, 1X2 90, 1X1 95%, 1X1 95% 1RM

Followed by:

Strength:
Deadlift, 3X5 @ 85% 1RM

Followed by:

WOD

: BUY-IN

• Double Unders, 25 reps (3:1)
  
  
  10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
  
  Rx
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 1.5/1 pood, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 45/25# bumper plates, 50M
  
  
  
  
  
  Scaled
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 1 pood/12kg, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 25/10# bumper plates, 50M
  
  
  
  
  
  Novice
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 12kg/20#, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 20/10# dumbbells, 50M
  
  
  

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