The WOD - MON, 09SEPT13

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: 1 Power Snatch & 2 OHS, 5 Sets @ 75% (Medium) Strength: Back Squat 2X3 @ 80%(Medium), 1x3 @ 85% (Heavy), 2x2 @ 90% (Heavy) Followed By: WOD:

3 RFT: Rx
• 8 x Hang Cleans & Jerk, 135/95#
  
• 7 x Burpees
  
• 5 x Strict Pull Ups
  Scaled
  
• 8 x Hang Cleans & Jerk, 95/65#
  
• 7 x Burpees
  
• 5 x Banded Pull Ups
  Novice
  
• 8 x Hang Cleans & Jerk, 75/55#
  
• 7 x Burpees
  
• 5 x Jumping Pull Ups
  

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