The WOD - THUR, 17JAN13

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:

• Pistol, 3 per leg per min for 5 min
  
• Snatch Balance, 3 X 5, Bar + 10# plates
  

Followed By: WOD 5FRT:

Rx
• 10x Pull-ups, strict
  
• 10x Handstand push-ups
  
• 10x Squat-jumps
  
  Scaled
  
• 8x Pull-ups, strict
  
• 8x Banded Handstand push-ups
  
• 8x Squat-jumps
  
  Novice
  
• 5x Pull-ups, strict
  
• 5x Elevated push-ups
  
• 5x Squat-jumps
  
  

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