The WOD - THUR, 13DEC12

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: The Dirty 30
30 reps per station for time...alternate hands as needed:
Rx 1.5/1 pood
Scaled 1 pood/12kg
Novice 12kg/20#

• KB Sumo Deadlift High pull
  
• KB Goblet squat
  
• KB Swing
  
• KB Thrusters
  
• KB Clean & jerk
  
• KB Snatch
  
  

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