The WOD - MON, 21NOV13

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: Snatch Complex: Snatch pull-Hang power snatch-Overhead squat 4 sets @ 75% 1 RM for Power Snatch Clean Complex: Clean pull-Hang power clean-Front squat 4 sets @ 75% 1 RM for Power Clean Followed By: WOD: Rowing/Burpee Intervals Score for max distance/reps during each interval

Rx
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Scaled
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Novice
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
  

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