The WOD - MON, 03JUNE13

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, 3X3 @ 85% 1RM Followed by: Strength: Front Squat, 3X3 @ 85% 1RM Followed by: WOD: It's MONDAY! For time:

Rx*
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  *With Vest
  
  
  Scaled
  
• 40x Handstand push-ups, Bands
  
• 40x Pull-ups, Bands
  
• 40x Step-ups, 20" box, 30/15# Bar
  
  
  
  Novice
  
• 40x Elevated push-ups
  
• 40x Pull-ups, Jumping
  
• 40x Step-ups, 20" box, PVC
  
  

Post load/time or rounds to comments.