The WOD - WED, 01MAY13

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 Pull 2x3 @125% 1RM Hang Power Snatch 1x3 @75% 1RM Hang Snatch 1x3 @80% 1RM Snatch 1x2 @85% 1RM Followed By: Strength: Deadlift, 3x3 @ 85% 1RM Followed by: "BREATHLESS" 5 RFT:

Rx BUY-IN Burpees 20 reps
• 5x Shoulder press (95/65#)
  
• 8x Pull-ups
  
• 15x Double unders
  
  
  Scaled
  BUY-IN Burpees 20 reps
  
• 5x Shoulder press (75/55#)
  
• 8x Banded Pull-ups
  
• 15x Double unders (45 singles)
  
  Novice
  BUY-IN Burpees 10 reps
  
• 5x Shoulder press (55/30#)
  
• 8x Banded/Jumping Pull-ups
  
• 20xSingles
  
  

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