The WOD - THUR, 31JAN13

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:

Clean Pulls, 3 X 5, 125% 1 RM

Shoot Through,3 X 6

Followed By:
WOD:
On the minute for max rounds:

Rx
• 3x Back squat (75% 1RM)
  
• 50M sprint
  
• 3x Pull-ups, strict
  Scaled
  
• 3x Back squat (50% 1RM)
  
• 50M sprint
  
• 3x Banded Pull-ups
  Novice
  
• 3x Back squat (40% 1RM)
  
• 50M sprint
  
• 3x Jumping Pull-ups
  

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