The WOD - MON, 16JUNE13

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
  

Snatch, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Shoulder Press, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: RANGER BUDDY: Buddy Team WOD - 4 Rounds For Time & Total Reps:

Rx
• Both Athletes Perform 8 bodyweight Back Squats with their buddy's weight
  
• Athlete #1 Runs 500M
  
• Athlete #2 performs as many rounds as possible of the following while Athlete #1 runs:
  
  • 4 Burpees
    
  • 3 KB Snatches Per Hand, 1 pood/12kg
    
  • 8 Med Ball Cleans, 20/15#
    

ATHLETES WILL ALTERNATE TASKS EACH ROUND





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