The WOD - MON, 23DEC13

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 

Snatch 3x2 @ 85%(Heavy) 2x1 @ 95%(Heavy) 2x1 @ 100%(HEAVY)
Clean & Jerk 3x2 @ 85%(Heavy) 2x1 @ 95%(Heavy) 2x1 @ 100%(HEAVY)

Followed By:
WOD:

Rx 

 AMRAP 12 MIN:
• 2x Man Makers, 30/20# Dbells
• 6x Plate Sit ups, 25/10#
• 10x Double Unders
  
  Scaled
• 2x Man Makers, 20/15# Dbells
• 6x Plate Sit ups, 25/10#
• 10x Double Unders/ 30 Singles

         Novice

• 2x Man Makers, 15/10# Dbells
• 6x Plate Sit ups, 10/8# MedBall
• 20x Singles

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