The WOD - WED, 20NOV13

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: Hang Snatch, 2x2 @ 80%(Medium) Snatch 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Squat 3x3 @ 80%(Medium) Followed By: WOD:

10-9-8-7-6-5-4-3-2-1 RRFT: Rx
• Box Jumps, 24"
  
• KBS, 2/1.5 pood
  
• Bear Complex, 1 rep of the complex, .5BW
  
  Scaled
  
• Box Jumps, 20"
  
• KBS, 1.5/1 pood
  
• Bear Complex, 1 rep of the complex, .35BW
  
  Novice
  
• Box Jumps, 18"
  
• KBS, 1 pood/12kg
  
• Bear Complex, 1 rep of the complex, .25BW
  
  WATCH THE VIDEO
  

Post load/time or rounds to comments.