The WOD - SAT, 09FEB13

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: WOD: For time:

Rx
• 45x Lunges per foot
  
• 40x Pull-ups, vest
  
• 35x Box jump, 24"
  
• 30x KB swing, 1.5/1 pood
  
• 25x Push-press, 95/65#
  
• 30x Sumo deadlift high pull, 95/65#
  
• 35x Double unders
  
• 40x GHD Sit-ups
  
• 45x Ball slam
  
  Scaled
  
• 40x Lunges per foot
  
• 35x Pull-ups
  
• 30x Box jump, 20"
  
• 25x KB swing, 1 pood/12kg
  
• 20x Push-press, 75/55#
  
• 25x Sumo deadlift high pull, 75/55#
  
• 30x Double unders or 120 Singles
  
• 35x AbMat Sit-ups
  
• 40x Ball slam
  
  Novice
  
• 35x Lunges per foot
  
• 30x Pull-ups
  
• 25x Box jump, 18"
  
• 20x KB swing, 12kg/20#
  
• 15x Push-press, 55/35#
  
• 20x Sumo deadlift high pull, 55/35#
  
• 25x Double unders or 120 Singles
  
• 30x AbMat Sit-ups
  
• 35x Ball slam
  
  

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