The WOD - TUES, 05NOV13

DO A GIRL TUESDAY!!

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:

Jerk Balance, 3x3, 65% (light)

Slosh pipe OHS, 3X3
Followed By:
WOD:
"EVA & ANNIE'S Girl's night"

1RFT Rx
• Run 800m
  
• 30x KB swing, 2/1.5 pood
  
• 30x Pull-ups
  
• 50x Double unders
  
• 50x Abmat Sit ups
  
• Run 800m
  
• 30x KB swing (72#)
  
• 30x Pull-ups
  
• 40x Double unders
  
• 40x AbMat Sit ups
  Scaled
  
• Run 500m
  
• KB 1.5/1 pood
  
• Banded pull-ups
  
• 2:1
  
  Novice
  
• Run 400m
  
• KB 1pood/12kg
  
• Jumping Pullups
  
• singles
  
  

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