The WOD - SAT, 17AUG13

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
  

KB Farmer's Carry Shuttle!!

AMRAP 12Min
• Walk 20M with KBs, put down KBs and execute 20 box jumps
  
• Walk another 10M with KBs, put down KBs and execute 20 C2D HR push ups
  
• Walk another 10M with KBs, put down KBs and execute 20 MedBall Cleans
  
• Walk another 10M with KBs, put down KBs and execute 20 KB Snatches (10 per hand)
  
• About face and begin working back to Box Jumps
  
  RX
  2 x 1.5/1 pood KB
  24" Box
  20/16# Med Ball
  
  Scaled
  2 x 1 pood/12kg KB
  20" Box
  16/12# Med Ball
  
  Novice
  2 x 12kg/20# KB
  18" Box
  12/10# Med Ball
  
  

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