The WOD - MON, 13MAY13

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, 3X5, 75-80-85% 1RM Followed By: Strength: Overhead Squat, 3X5, 75-80-85% 1RM Followed By: WOD: 4 rounds for time: BUY-IN 20 double unders Rx

Box Jump, 24", 20 reps

Ring Dip, 20 reps

Medball Cleans, 20/15#, 20 reps

Scaled

Box Jump, 20", 15 reps

Ring Dip, 15 reps

Medball Cleans, 20/15#, 15 reps

Novice

Box Jump, 18", 15 reps

Ring Dip (banded), 15 reps

Medball Cleans, 15/12#, 15 reps



CASH-OUT 20 double unders

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