The WOD - FRI, 30NOV12

GOOD LUCK

to Stephanie Spencer and John McGovern at the US Nationals this weekend!

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 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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 2x2(85%)3x1(95%) 1RM
Clean & Jerk 2x2(85%)3x1(95%) 1RM Followed by:
The WOD
18-12-6 RRFT:

RX
• Sumo Deadlift high pull (95#/65#)
  
• GHD sit-ups
  
• Push-press (95#/65#)
  
• GHD back extensions
  
  
  
  Scaled
  
• Sumo Deadlift high pull (75#/55#)
  
• GHD /AbMat sit-ups
  
• Push-press (75#/55#)
  
• GHD back extensions/Good Morning
  
  
  
  Novice
  
• Sumo Deadlift high pull (65#/45#)
  
• AbMat sit-ups
  
• Push-press (65#/45#)
  
• Good Morning/Superman
  

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