The WOD - MON, 29APR13

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
  

Hang Clean 2x3 @ 80% Clean 2x2 @ 90% 2x1 @ 95% 1RM Followed By: Strength: Squat 2x3 @ 80% Clean 2x2 @ 90% 2x1 @ 95% 1RM Followed by: WOD:

Rx
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Ring push-ups
    
  • 9x Front squat, 95/65#
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 1.5/1pood
    
  • 7x Push Press, 95/65#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 20/16#
    
  • 7x SDHP, 95/65#
    
  • 9x Ball Slams
    
  Scaled
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Push-ups
    
  • 9x Front squat, 75/55#
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 1pood/12kg
    
  • 7x Push Press, 75/55#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 16/12#
    
  • 7x SDHP, 75/55#
    
  • 9x Ball Slams
    
  Novice
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Push-ups
    
  • 9x Front squat, 12kg/20# KB
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 12kg/20#
    
  • 7x Push Press, , 55/35#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 16/12#
    
  • 7x SDHP, 12kg/20# KB
    
  • 9x Ball Slams
    

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