The WOD - MON, 18NOV13

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: Hang Clean, 2x2 @ 80%(Medium) Clean 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Push Press 3x5 @ 80%(Medium) Followed By: WOD:

Rx AMRAP 12 MIN
• OHS, 95/65#,5 reps
  
• Strict Pull Ups, 5 reps
  
• Double Unders, 12 reps
  
  Scaled
  
• OHS, 75/55#,5 reps
  
• Banded Pull Ups, 5 reps
  
• Double Unders, 12 reps/Singles 36 reps
  
  Novice
  
• OHS, 65/45#,5 reps
  
• Jumping Pull Ups, 5 reps
  
• Singles 24 reps
  
  

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