The WOD - WED, 18DEC13

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 

Clean 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY) 

Followed By:
Strength:

Push Press 3x2 @ 80%(Medium) 2x2 @ 90%(Heavy) 3x1 @ 95%(HEAVY)

Followed By:
WOD:

Rx 

 EMOTM 10 MIN:
• 1x Back Squat, 90% 1RM
  
• 3x Ring Dips
  
• 4x KBS, 1.5/1 pood
  
  Scaled
  
• 1x Back Squat, 85% 1RM
• 3x Banded Ring Dips
• 4x KBS, 1 pood/12kg

         Novice

• 1x Back Squat, 80% 1RM
• 3x Jumping Ring Dips
• 4x KBS, 12kg/20#

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