The WOD - WED, 31OCT12

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@75%, 2x3@80, 2x3@85% 1RM
Followed by:

Strength:
Deadlift, 1x3@75%, 2x3@80, 2x3@85% 1RM
Followed by:

WOD
That Little Robot is Humping Your Leg!!
5-10-20-30 Rep Rnds For Time:

Rx
• Box jumps, 24"
  
• Walking lunge steps per foot
  
• Overhead squats, 75/55#
  
  
  
  Scaled
  
• Box jumps, 20"
  
• Walking lunge steps per foot
  
• Overhead squats, 55/35#
  
  
  
  Novice
  
• Box jumps, 18"
  
• Walking lunge steps per foot
  
• Overhead squats, 30/15#
  
  

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