The WOD - THUR, 24JAN13

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: Pistol, 3 per leg per minute x 5 min Followed By: WOD: 4 RFT:

Rx
• Run or Row 400m
  
• 15x KB swings (1.5/1 pood)
  
• 10x DB thrusters (30/20#)
  
• 5x Burpees
  
  
  Scaled
  
• Run or Row 300m
  
• 15x KB swings (1 pood/12kg)
  
• 10x DB thrusters (20/10#)
  
• 5x Burpees
  Novice
  

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