The WOD - MON, 23SEPT13

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
  

Snatch 3,2,1,1,1 90% (Heavy), Clean & Jerk 3,2,1,1,1 90% (Heavy) Followed By: Strength: Back Squat, 3x3 @ 85% (Heavy) Followed By: WOD: AMRAP 12min:

Rx
• 3x Strict Pull ups
  
• 5x Ring or parallette push up
  
• 9x KB Front squat, 1.5/1 pood
  
  Scaled
  
• 6x Band Pull ups
  
• 5x Elvated Push ups
  
• 9x KB Front squat, 1pood/12kg
  
  
  Novice
  
• 9x Jumping Pull ups
  
• 10x Push ups
  
• 9x KB Front squat, 12kg/20#
  
  

Post load/time or rounds to comments.