The WOD - WED, 27MAR13

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 65% 1RM 1x3 of the following sequence...1 Power Snatch & 2 Hang Snatches 70% 1RM 1x3 Snatches 75% 1RM Followed By: Strength: 3x5 Back Squat 80% 1RM Followed by: WOD: 4 RFT:

Rx Round #1

• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 135/95#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 155/110#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 165/115#
  
• Shuttle run, 4 x 25M
  
  Scaled
  Round #1
  
  
• 3x Power clean, 75/55#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 115/80#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 135/95#
  
• Shuttle run, 4 x 25M
  
  Novice
  Round #1
  
  
• 3x Power clean, 65/45#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 75/55#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 115/80#
  
• Shuttle run, 4 x 25M
  
  

Post time, rounds or load to comments