The WOD - MON, 19NOV12

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
  

Clean 2x3(80%)2x2(85%)3x1(90%) 1RM
Followed By:
Strength:
Squat 2x3(80%)2x2(85%)3x1(90%) 1RM
Followed by:
WOD:

7 RFT
Rx
• WBS, 20/16#, 7 reps
  
• SDHP, 75/55#, 7 reps
  
• Ring Dip, 7 reps
  
• Pull Up, 7 reps
  
  Scaled
  
• WBS, 16/12#, 7 reps
  
• SDHP, 65/45#, 7 reps
  
• Banded Ring Dip, 7 reps
  
• Banded Pull Up, 7 reps
  
  Novice
  
• WBS, 16/12#, 7 reps
  
• SDHP, 55/30#, 7 reps
  
• Jumping Ring Dip, 7 reps
  
• Jumping Pull Up, 7 reps
  
  

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