The WOD - WED, 06MAR13

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
  

Clean & Jerk, 3-2-1-1-1, 85-90-95% 1RM Followed By: Strength: Back Squat, 3-2-1-1-1, 85-90-95% 1RM Followed by: WOD: Breathing ladder, 1-7-1:
*Breathe as much as you want during the Thrusters, be strict during rest

Rx
• 95/65#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  Scaled
  
• 75/55#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  Novice
  
• 55/35#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  

Post time, rounds or load to comments