The WOD - SAT, 16FEB13

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: Followed By: WOD: 3 RFT:

Rx BUY-INDouble Unders, 30reps
• 5x per hand KB cleans, 1.5/1pood
  
• 15x Burpees
  
• 20x GHD Sit-ups
  
• 25x Wall ball,20/16#
  
• 50m BB carry, anyhow, 135/95#
  
  Scaled
  BUY-INDouble Unders, 30reps(3:1)
  
• 5x per hand KB cleans, 1pood/12kg
  
• 15x Burpees
  
• 20x AbMat Sit-ups
  
• 25x Wall ball, 16/12#
  
• 50m BB carry, anyhow, 95/65#
  Novice
  BUY-INSingles, 60reps
  
• 5x per hand KB cleans, 12kg/20#
  
• 10x Burpees
  
• 15x AbMat Sit-ups
  
• 20x Wall ball, 16/12#
  
• 50m BB carry, anyhow, 75/55#
  

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