The WOD - TUES, 18SEPT12

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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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:
Skills:

Snatch Balance 3X3, 95/65#

Pistols 10 per leg

WOD:
For Time:

Rx
• Row 1000m
  Followed by 3 rnds of:
  
• Jerks, 155/115#, 5 reps
  
• Pullups, 10 reps
  
• Walking lunge, 20 reps per foot
  
  Scaled
  
• Row 750m
  Followed by 3 rnds of:
  
• Jerks, 115/85#, 5 reps
  
• Banded Pullups, 10 reps
  
• Walking lunge, 20 reps per foot
  
  Novice
  
• Row 500m
  Followed by 3 rnds of:
  
• Jerks, 75/55#, 5 reps
  
• Banded Pullups, 8 reps
  
• Walking lunge, 10 reps per foot
  
  

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