The WOD - TUES, 09OCT12

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:
Thermopylae
For Time:

Rx 30x reps each, use same bar load throughout (95#/65#)

• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• Toe-to-bar
  
• KB swing, 1.5/1 pood
  
• Sumo Deadlift High Pull
  
• GHD Back extension
  
• WBS, 20/16#
  
• Pull-ups
  
  Scaled
  25x reps each, use same bar load throughout (75#/55#)
  
  
• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• KTE
  
• KB swing, 1 pood/12kg
  
• Sumo Deadlift High Pull
  
• GHD Back extension
  
• WBS, 20/16#
  
• Pull-ups
  
  Novice
  20x reps each, use same bar load throughout (75#/55#)
  
  
• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• KTE
  
• KB swing, 12kg/20#
  
• Sumo Deadlift High Pull
  
• Good Morning
  
• WBS, 16/12#
  
• Jumping Pull-ups
  
  

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