The WOD - THUR, 12DEC13

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:
CHAOS! 

1 RFT:

  Rx
• Run 800m 
• 20x Double unders 
• 20x Box jumps, 24" 
• 20x Pull ups 
• 20x WBS, 20/16# 
• 20x Air Squats 
• Run 400m 
• 20x Knees to elbows 
• 20x Walking lunge steps  
• 20x Push Presses, 45/30# 
• 20x KB Front Squats, 1.5/1 pood 
• 20x Double-unders 
• Run 800m

Scaled

• Run 500m 
• 20x Double unders/ 60 Singles 
• 20x Box jumps, 20" 
• 20x Pull ups 
• 20x WBS, 16/12# 
• 20x Air Squats 
• Run 300m 
• 20x Knees to elbows 
• 20x Walking lunge steps  
• 20x Push Presses, 45/30# 
• 20x KB Front Squats, 1 pood/12kg 
• 20x Double-unders /60 Singles
• Run 500m

Novice

• Run 500m 
• 20x Singles 
• 20x Box jumps, 18" 
• 20x  Banded Pull ups 
• 20x WBS, 12/10# 
• 20x Air Squats 
• Run 200m 
• 20x Knees to elbows 
• 20x Walking lunge steps  
• 20x Push Presses, 30/15# 
• 20x KB Front Squats, 12kg/20# 
• 20x Singles
• Run 400m

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