The WOD - THUR, 10JAN13

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: Skill:

Parallette Handstand 5 X 10 sec hold

L-Sit 3 X 10 sec hold

Followed By:
WOD
For Time:

Rx
• 10x Muscle ups
  
• 20x Deadlift, 225/155#
  
• 40x 4 count flutter kicks
  
• 60x KB swings, 2/1.5 pood
  
  
  Scaled
  
• 10x Jumping Muscle ups
  
• 20x Deadlift, 185/135#
  
• 40x 2 count flutter kicks
  
• 60x KB swings, 1.5/1 pood
  
  Novice
  
• 10x Banded Transitions
  
• 20x Deadlift, 155/105#
  
• 40x flutter kicks
  
• 60x KB swings, 1 pood/12kg
  
  

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