The WOD - TUES, 12NOV13

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:

EMOTM HSPU 4x5min

L Pull Ups, 3X3
Followed By:
WOD:

Rx AMRAP in 9 minutes
• 5x Front Squats, 135/95#
  
• 6x KB Snatches Per hand, Brown/Green (1.5/1 pood)
  
• 7x Ring Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• Overhead Weighted AbMat Situps, 25/10# plates
  
• Shuttle Run, 10M
  
  Scaled
  AMRAP in 9 minutes
  
• 5x Front Squats, 115/80#
  
• 6x KB Snatches Per hand, Green/Red (1 pood/12kg)
  
• 7x Modified Ring Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• Overhead Weighted AbMat Situps, 25/10# plates
  
• Shuttle Run, 10M
  
  Novice
  AMRAP in 9 minutes
  
• 5x Front Squats, 115/80#
  
• 6x KB Snatches Per hand, Green/Red (1 pood/12kg)
  
• 7x C2DHR Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• AbMat Situps
  
• Shuttle Run, 10M
  

Post load/time or rounds to comments.