The WOD - TUES, 15JAN13

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: Fight Gone Bad...With a Twist! 9-15-21 Rep Rounds Of:

Rx
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 75/55#
  
• Box Jump 20" box
  
• Push-press 75/55#
  
• Row (Calories)
  
  Scaled
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 65/45#
  
• Box Jump 20" box
  
• Push-press 65/45#
  
• Row (Calories)
  
  Novice
  
• Wall-ball 12/10#, 10' target
  
• Sumo deadlift high-pull 55/35#
  
• Box Jump 18" box
  
• Push-press 55/35#
  
• Row (Calories)
  
  
  

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