The WOD - THUR, 26DEC13

Last minute LATE Christmas gift????

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:

GUTBUSTER!
10 RFT:

  Rx
• 6x Push-press, 45/35#
• 6x WBS, 20/16#
• 6x Burpees
• 6x Jumping Pull Ups
• 6x KBS, 1 pood/12kg

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