The WOD - WED, 10OCT12

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
  

Hang Power Clean, 1X5 @ 75% Hang Clean, 1X5 @ 75% Clean, 1X5 @ 75% 1RM
Followed By:
Strength: Deadlift, 3X5 @ 75% 1RM
Followed by:
BUCK FURPEES!!!
21-15-9 Rep Rnds For Time:

Rx
• Burpee KBS, 2/1.5 pood
  
• Burpee pull-ups
  
  
  Scaled
  
• Burpee KBS, 1.5/1 pood
  
• Burpee pull-ups
  
  
  Novice
  
• Burpee KBS, 1 pood/12kg
  
• Jumping pull-ups