The WOD - WED, 07NOV12

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% 1RM
Hang Clean 1X5 @ 80% 1RM
Clean 1X5 @ 85% 1RM
Followed by:

Strength:
Deadlift, 3X5 @ 75-80-85% 1RM
Followed by:

WOD
3 RFT:

Rx
• 20x Double unders
  
• 10x Push Press, 115/75#
  
• 15x Back extensions
  
• 1 Farmer's Carry, 50M, 1.5/1 pood KB per hand
  
  
  
  Scaled
  
• 20x Double unders/60 singles
  
• 10x Push Press, 95/65#
  
• 15x Back extensions
  
• 1 Farmer's Carry, 50M, 1 pood/12kg KB per hand
  
  
  
  Novice
  
• 40x singles
  
• 10x Push Press, 75/45#
  
• 15x Good Mornings
  
• 1 Farmer's Carry, 50M, 12kg/20# KB per hand
  
  
  

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Hang Power Clean

Hang Power Clean

Clean

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