The WOD - MON, 10DEC12

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 and Jerk 1x3 80%, 1x2 85%, 3x1 90% Followed by: Strength: Squat 1x3 80%, 1x2 85%, 3x1 90% Followed by: The WOD AMRAP THIS!!

5 Min AMRAP
• Overhead Squat, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
• Pull ups, 5 reps (Rx)No Assistance - (Scaled)Banded - (Novice)Jumping
  
• Double under, 10 reps (Scaled)3:1 - (Novice)2:1
  
  
  
  1Min Rest
  
  
  
  4 Min AMRAP
  
• AbMat Sit up, 10 reps
  
• SDHP, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
  
  
  1Min Rest
  
  
  
  3 Min AMRAP
  
• WBS Sit up, 10 reps (Rx)20/16# - (Scaled/Novice)16/12#
  
• Burpee, 5 reps
  
  
  
  

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