The WOD - WED, 03APR13

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 Clean & 2 Power Clean 70% 1RM 1x3 of the following sequence...1 Power Clean & 2 Hang Cleans 75% 1RM 1x3 Cleans 80% 1RM Followed By: Strength: 5x5 Deadlift 80% 1RM Followed by: WOD: 15 RRFT:

Rx
• KB snatch 1-2-3-4...13-14-15x reps per arm, 1.5/1 pood
  
• C2D HR Push-ups 15-14-13-12...3-2-1x reps
  
  
  Scaled
  
• KB snatch 1-2-3-4...13-14-15x reps per arm, 1 pood/12kg
  
• Push-ups 15-14-13-12...3-2-1x reps
  
  Novice
  
• KB snatch 1-2-3-4...13-14-15x reps per arm, 12kg/20#
  
• Push-ups 15-14-13-12...3-2-1x reps
  
  

Post time, rounds or load to comments