The WOD - MON, 06MAY13

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 pulls 2X3 @125% Power Cleans 2X2 @ 80% Clean 2x2 90% 1RM Followed By: Strength: Bench Press 3x3 @85% 1RM Followed by: WOD: 4 RFT:

Rx
• 400m run
  
• KB Snatch, 1.5/1 pood, 8 reps per hand
  
• Ring Push ups, 20 reps
  
  Scaled
  
• 300m run
  
• KB Snatch, 1 pood/12kg, 8 reps per hand
  
• Ring Push ups, 15 reps
  
  Novice
  
• 200m run
  
• KB Snatch, 1 pood/12kg, 5 reps per hand
  
• Push ups, 15 reps
  
  

Post time to comments. "Ever think about the potential effect we could be (or are) having on the mindset of young girls? What's it like to grow up with the norm being that your mother clean and jerks? What's it like to grow up hoping that you can beat your aunt at deadlifting? What's it like to grow up as a young girl really knowing that achievement matters more than appearance?" Affiliate Blog post

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Playing With Ring Pushups (Nicole)...[wmv]