The WOD - SAT, 26JAN13

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 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: Followed By: WOD: For time:

Rx 25x Deadlift (225/155#) 20x Burpees Box jumps (20 inch) 15x Ring push-ups 10x KB swings (1.5/1pood) 25x Double unders 20x Sumo deadlift high pull (95/75#) 15x WBS (20/16#) 10x Man-makers (30/20# DBs) Scaled 25x Deadlift (185/135#) 20x Burpees Box jumps (18 inch) 15x push-ups 10x KB swings (1pood/12kg) 75x Singles 20x Sumo deadlift high pull (75/55#) 15x WBS (16/12#) 10x Man-makers (20/10# DBs) Novice 20x Deadlift (185/135#) 15x Burpees Box jumps (18 inch) 10x push-ups 5x KB swings (1pood/12kg) 60x Singles 15x Sumo deadlift high pull (75/55#) 10x WBS (16/12#) 5x Man-makers (20/10# DBs)

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