The WOD - MON, 30SEPT13

TOTALS WEEK Here is your opportunity as an athlete to establish Athletic Max numbers for the upcoming quarter...do not shy away from this...challenge yourself!

Monday:
Crossfit total I
Bk Sqt
Shoulder press
deadlift


Tuesday:
Max pulls ups
1 Mile Run

Wednesday:
skills day
Work your weakness with a coach
HSPU Q's
MU Q's
OLY Tech with light weight


Thrursday:
Max Ring Dips
Row 500M

Friday:
Snatch
Clean & Jerk




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: "CrossFit Total":

Rx
• Back squat, 3x1 rep
  
• Shoulder Press, 3x1 rep
  
• Deadlift, 3x1 rep
  Followed By:
  Tabata this:
  Rx
  
• Squats
  
• GHD/Abmat sit ups
  
• row cals
  

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