The WOD - WED, 28AUG13

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
  

Followed By: Hang Power Snatch, 2X3 @ 75%, Hang Snatch, 1x3 @ 80%, Snatch 2x2 @ 85 Strength: Squat 2X3 @ 75%, 1x3 @ 80%, 2x2 @ 85 Followed By: WOD:

Rx AMRAP 12MIN:
• Bear Crawl, 1 lap
  
• Push Jerk, 115/85#, 6reps
  
• Sledge Hammer Swings, 10/6#, 10 reps
  
  Scaled
  
• Bear Crawl, 1 lap
  
• Push Jerk, 95/65#, 6reps
  
• Sledge Hammer Swings, 10/6#, 10 reps
  
  Novice
  
• Bear Crawl, 1 length
  
• Push Jerk, 75/55#, 6reps
  
• Sledge Hammer Swings, 10/6#, 10 reps
  

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