The WOD - TUES, 24SEPT13

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:

The WOD:

1RFT

Rx

• Run 500m
• WBS, 25 reps, 20/16#
• AbMat Sit up, 30reps
• SDHP, 25 reps, 75/25#
• Back extension, 30 reps
• Push Press, 25 reps, 75/55#
• Shoot through, 30 reps
• Run 500m

Post load/time or rounds to comments.