The WOD - SAT, 23FEB13

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: 2 RFT
Second round is completed in reverse order:

Rx
• Row/run 1000m
  
• 80x Air Squats
  
• Row/run 800m
  
• 60x Push-ups
  
• Row/run 600m
  
• 40x KB swings, 1.5/1 pood
  
• Row/run 400m
  
• 20x Wall-ball, 20/16#
  
• Row/run 200m
  
• 10x Pull-ups
  
  Scaled
  
• Row/run 800m
  
• 60x Air Squats
  
• Row/run 600m
  
• 40x Push-ups
  
• Row/run 400m
  
• 20x KB swings, 1 pood/12kg
  
• Row/run 200m
  
• 10x Wall-ball, 16/12#
  
• Row/run 100m
  
• 5x Pull-ups
  
  Novice
  
• Row/run 600m
  
• 60x Air Squats
  
• Row/run 500m
  
• 40x Push-ups
  
• Row/run 400m
  
• 20x KB swings, 12kg/20#
  
• Row/run 200m
  
• 10x Wall-ball, 12/10#
  
• Row/run 100m
  
• 5x Banded Pull-ups
  

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