The WOD - MON, 01APR13

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
  

1x3 of the following sequence...1 Hang Power Snatch & 2 Power Snatches 70% 1RM 1x3 of the following sequence...1 Power Snatch & 2 Hang Snatches 75% 1RM 1x3 Snatches 80% 1RM Followed By: Strength: 5x5 Back Squat 80% 1RM Followed by: WOD: 8 rounds for max reps:

Rx
• 20 seconds Hang power clean (115/80#)
  
• Rest 10 seconds
  
• 20 seconds Push press (115/80#)
  
• Rest 10 seconds
  
  
  
  Scaled
  
• 20 seconds Hang power clean (95/65#)
  
• Rest 10 seconds
  
• 20 seconds Push press (95/65#)
  
• Rest 10 seconds
  
  Novice
  
• 20 seconds Hang power clean (65/45#)
  
• Rest 10 seconds
  
• 20 seconds Push press (65/45#)
  
• Rest 10 seconds
  
  

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