The WOD - MON, 04MAR13

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,3-2-1-1-1 ,85-90-95% 1RM Followed By: Strength: Front Squats,3-2-1-1-1,85-90-95% 1RM Followed by: Bay of Pigs AMRAP in 12 minutes:

Rx
• 3x Shoulder press, 115/85#
  
• 6x Deadlift, 275/185#
  
• 9x Burpees
  
  Scaled
  
• 3x Shoulder press, 85/55#
  
• 6x Deadlift, 225/155#
  
• 9x Burpees
  
  Novice
  
• 3x Shoulder press, 65/35#
  
• 6x Deadlift, 185/115#
  
• 9x Burpees
  
  

Post time, rounds or load to comments