The WOD - WED, 22MAY13

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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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
  

Followed By: Power Clean 2x2 @ 80% Clean 2x2 @ 85% Clean Pull 2x3 @ 125% Followed by: Strength: Shoulder Press, 3X3, 80% 1RM Followed by: WOD: Bringing the HEAT!! 21-15-9x Rep Rounds For Time Of:

Rx BUY-IN 1000m run
• Handstand push-ups
  
• Clean, 135/95#
  
  Scaled
  BUY-IN 800m run
  
• Banded Handstand push-ups
  
• Clean, 95/65#
  
  Novice
  BUY-IN 500m run
  
• Elevated push-ups
  
• Clean, 75/55#
  
  

Post time, rounds or load to comments