The WOD - FRI, 14DEC12

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 .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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
  

Power Clean 1X3@80, 2X1@85, 3x1@90 1RM
Followed By:
Strength:
Overhead squat 1X3@80, 2X1@85, 3x1@90 1RM
Followed by:
WOD: The Stout! 7 RFT:

Rx
• 10x Forward walking lunges(Total)
  
• 10x Backward walking lunges(Total)
  
• 15x Double Unders
  
• 20x AbMat Sit up
  
  
  
  Intermediate
  
• 8x Forward walking lunges(Total)
  
• 8x Backward walking lunges(Total)
  
• 10x Double Unders (3:1)
  
• 15x AbMat Sit up
  
  
  Novice
  
• 5x Forward walking lunges(Total)
  
• 5x Backward walking lunges(Total)
  
• 8x Double Unders (3:1)
  
• 10x AbMat Sit up
  
  

Post time, rounds or load to comments