The WOD - WED, 07AUG13

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
  

1x5 Power Clean @ 75% 1x3 Power Clean with Front Squat @ 80% 2x3 Clean & Jerk @ 85% Followed By: Strength: Squat 1x5 @ 75% 1x3 @ 80% 2x3 @ 85% Followed By: WOD: 4 RFT:

Rx
• Row, 15 Calories
  
• HSPU, 6 reps
  
• Bear Crawl, 2 laps
  
  Scaled
  
• Row, 12 Calories
  
• Banded HSPU, 6 reps
  
• Bear Crawl, 2 laps
  
  Novice
  
• Row, 10 Calories
  
• Banded HSPU/Elevated Push ups, 6 reps
  
• Bear Crawl, 1 laps
  
  

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