The WOD - MON, 03DEC12

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 Balance 3x5
Followed by:
Strength:
Squat 3X5 Followed by:
The WOD
4 RFT:

RX
• Overhead Squat, 3 reps 115/85#
  
• Thrusters, 5 reps, 115/85#
  
• Pull ups, 7 reps
  
  
  
  Scaled
  
• Overhead Squat, 3 reps 95/65#
  
• Thrusters, 5 reps, 95/65#
  
• Banded Pull ups, 7 reps
  
  
  
  Novice
  
• Overhead Squat, 3 reps 65/45#
  
• Thrusters, 5 reps, 65/45#
  
• Jumping Pull ups, 7 reps
  

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