The WOD - MON, 16SEPT13

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
  

2 position Snatch (Hang, Floor) 5 sets, 80% (Medium), 2 position Clean (Hang, Floor) 5 sets, 80% (Medium) Followed By: Strength: Back Squat, 3x3 @ 85% (Heavy) Followed By: WOD: 4 RFT:

Rx
• 12x Pistols (6 per leg)
  
• 12x Back extensions
  
• 12x Double unders
  
• 12x KB Snatches (6 per hand), 1 pood/12 kg
  
  Scaled
  
• 12x Pistols (6 per leg)
  
• 12x Back extensions/Good Mornings
  
• 12x Double unders/3:1 Singles
  
• 12x KB Snatches (6 per hand), 12 kg/20#
  
  Novice
  
• 12x Pistols (6 per leg)
  
• 12x Good Mornings
  
• 24x Singles
  
• 12x KB Snatches (6 per hand), 20/15#
  

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