The WOD - MON, 02DEC13

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: Snatch Complex: Snatch Pull-Hang Snatch 4 sets @ 75% 1 RM Snach 1x3 80% 1 RM Followed By: Strength: Deadlift 1x5 @ 75% 2x3 @ 85% 1x2 90% 1 RM WOD:

Rx AMRAP 8 MIN:
• Row 250M
  
• 10x Alternating KB clean & jerk, 1.5/1 pood
  
• 10x GHD sit-ups
  
• Rest 2 minute
  AMRAP 8 MIN:
  
• Shuttle run, 4x10M
  
• 10x Alternating KB Snatches, 1.5/1 pood
  
• 10x GHD Back Extensions
  
  
  Scaled
  AMRAP 8 MIN:
  
• Row 250M
  
• 10x Alternating KB clean & jerk, 1 pood/12kg
  
• 10x AbMat sit-ups
  
• Rest 2 minute
  AMRAP 8 MIN:
  
• Shuttle run, 4x10M
  
• 10x Alternating KB Snatches, 1 pood/12kg
  
• 10x Good Morning
  
  Novice
  AMRAP 8 MIN:
  
• Row 250M
  
• 10x Alternating KB clean & jerk, 12kg/20#
  
• 10x AbMat sit-ups
  
• Rest 2 minute
  AMRAP 8 MIN:
  
• Shuttle run, 4x10M
  
• 10x Alternating KB Snatches, 12kg/20#
  
• 10x Good Morning
  
  

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