The WOD-WED, 26DEC12

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
  

Hang Power Snatch 3X5@65% 1RM Followed By: Strength: Back Squat 3X3@65% 1RM Followed by: WOD: 21-15-9 RRFT:

Rx
• Sumo deadlift high-pull, 95/65#
  
• Ring Dips
  
• Power Clean & Jerk, 95/65#
  
  
  
  Scaled
  
• Sumo deadlift high-pull, 75/55#
  
• Banded Ring Dips
  
• Power Clean & Jerk, 75/55#
  
  
  
  Novice
  
• Sumo deadlift high-pull, 65/45#
  
• Jumping Ring Dips
  
• Power Clean & Jerk, 65/45#
  
  

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