The WOD - WED, 13NOV13

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: Power Snatch, 1x3 @ 75%(Medium) Snatch 2x3 @ 80%(Medium) 2x1 @90%(Heavy) Strength: Squat 1x5 @75%(Medium) 2x3 @ 80%(Medium) 2x1 @90%(Heavy) Followed By: WOD:

4 RFT Rx
• 5x Deadlift, BW
  
• 10x Wall ball, 20/16#
  
• 20x Double Unders
  
  Scaled
  
• 5x Deadlift, .75 BW
  
• 10x Wall ball, 16/12#
  
• 20x Double Unders (60 singles)
  
  Novice
  
• 5x Deadlift, .5 BW
  
• 10x Wall ball, 12/10#
  
• 40x Jump rope singles
  
  

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