The WOD - WED, 17APR13

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 2x3 @ 75%, 2x2 @ 85% 1RM Followed By: Strength: Deadlift 2x3 @ 75%, 2x2 @ 85% 1RM Followed by: WOD:

Rx 30-20-10 RRFT:
• Double unders
  
• Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 1.5/1 pood
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Ring Dips
  
  Scaled
  30-20-10 RRFT:
  
• Double unders/Singles (3:1)
  
• Banded Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 1 pood/12kg
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Banded Ring Dips
  
  
  Novice
  30-20-10 RRFT:
  
• Singles (2:1)
  
• Jumping Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 12kg/20#
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Jumping Ring Dips
  
  

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