The WOD - MON, 30DEC13

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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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
  

Hang Power Snatch 1X5@65% Power Snatch 2X5@70% Snatch 2X5@75% 1RM Followed by: Strength: Squat 1X5@65% 2X5@70% 2X5@75% 1RM WOD: 3 RRFT:

Rx
• Row 750-500-250m
  
• WBS, 10-25-40 reps, 20/16#
• Bear Crawl, 20M
  
  Scaled
  
• Row 500-400-250m
  
• WBS 10-20-30 reps, 20/16#
• Bear Crawl, 20M
  
  Novice
  
• Row 400-300-250m
  
• WBS 10-15-20 reps, 20/16#
• Bear Crawl, 20M
  
  

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