The WOD - TUES, 24DEC13

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:

Bootstrapped
2 RFT:

  Rx
• 50x Push-ups 
• 40x Air squats 
• 30x Flutter Kicks 
• 20x Mountain Climbers 
• 10x Strict pull-ups 
• 5x Pistols, each leg

          Scaled

• 50x Push-ups 
• 40x Air squats 
• 30x Flutter Kicks 
• 20x Mountain Climbers 
• 10x Banded pull-ups 
• 5x Pistols, each leg

         Novice

• 30x Push-ups 
• 25x Air squats 
• 20x Flutter Kicks 
• 15x Mountain Climbers 
• 10x Jumping pull-ups 
• 5x Pistols, each leg

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