The WOD - THUR, 26SEPT13

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:
Skills:

Parallette HandStands 5x20 sec hold

TGU 3 per hand at any weight
Followed By:
WOD:
3 RFT:
RX:

• Row 40 Cal
• 30x Trunk Twister Sit ups, 20/16#
• 20x MedBall Push ups
• 10x KB snatches per hand, 1pood(green)/12kg(red)

Scaled:

• Row 30 Cal
• 25x Trunk Twister Sit ups, 16/12#
• 15x MedBall Push ups
• 5x KB snatches per hand, 1pood(green)/12kg(red)

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