The WOD -MON, 25FEB13

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 an 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,3X3, 85% 1RM Followed By: Strength: Front Squat,3X3, 85% 1RM Followed by: WOD: For max reps:

Rx
• 4 minutes muscle-ups
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (BW)
  
  Scaled
  
• 4 minutes Jumping muscle-ups
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (.75 BW)
  
  Novice
  
• 4 minutes Banded muscle-ups/ Muscle Up Transition
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (.5 BW)
  
  

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