The WOD - MON, 20MAY13

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
  

Power Snatch 2x2 @ 80% Snatch 2x2 @ 85% Snatch Pull 2x3 @ 125% Followed By: Strength: Squats 3x3 @ 85% Followed By: WOD: 3 RFT:

Rx
• Run 500m
  
• 10x KBS, 2/1.5 pood
  
• 10x Burpees
  
  Scaled
  
• Run 400m
  
• 10x KBS, 1.5/1 pood
  
• 10x Burpees
  
  Novice
  
• Run 400m
  
• 8x KBS, 1 pood/12kg
  
• 8x Burpees
  
  

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