The WOD - THUR, 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: Skills:

Parallete Hand Stand Push Ups 3x3

L Sits 5x10 sec hold
Followed By:
WOD:

5 RFT: Rx
• 5x Back Squats, BW
  
• 10x Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders
  Scaled
  
• Row 250m
  
• 5x Back Squats, .75BW
  
• 10x Banded Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders/40 singles
  
  Novice
  
• 5x Back Squats, .5BW
  
• 10x Jumping Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Singles
  
• 10x SDHP, 75/55#
  
• 5x Jerks, 75/55#
  
  

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