The WOD - WED, 11DEC13

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: 

 Block Snatch 3x2 @ 80%(Medium) 1x2 @ 85%(Heavy)   

 Block Clean & Jerk 3x2 @ 80%(Medium) 1x2 @ 85%(Heavy)
 Followed By: 

  WOD:

21-15-9 RRFT (10 MIN CAP):

Rx 
• Box Jump, 24"
• KBS, 1.5/1 pood
  
• Ring Push Ups

• Scaled
  
• Box Jump, 20"
• KBS, 1 pood/12kg 
• Ring Push Ups

• Novice
  
• Box Jump, 18"
• KBS, 12kg/20# 
• C2D HR Push Ups

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