The WOD - THUR, 07NOV13

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:

TGU (light) 3 per hand

"Skin the Cat" 3 reps
Followed By:
WOD:

4 RFT Rx
• 10x Toe to Bar
  
• 15x MedBall Clean, 20/16#
  
• 20x Trunk twister, 20/16#
  
• 25x WBS, 20/16#
  
• 400m Run with Med ball
  
  Scaled
  
• Run 300m
  
• Knees to Elbow
  
• 16/12# med ball
  
  Novice
  
• Run 200m
  
• Knees to chest
  
• 12/10# med ball
  
  

Post load/time or rounds to comments.