The WOD - THUR, 21FEB13

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: 1 RFT:

Rx
• 10x Snatch (115/75#)
  
• 15x Pull-ups
  
• 20x Box jumps (20")
  
• 10x Squat cleans (115/75#)
  
• 15x Knees to Elbows
  
• 20x Double Unders
  
• 10x Push press (115/75#)
  
• 15x Ring dips
  
• 20x GHD Back Extensions
  
• 10x Sumo deadlift high pulls (115/75#)
  
• 15x Chest to deck push-ups
  
• 20x GHD sit-ups
  
• Row 1000m
  Scaled
  
• Barbell weight (95/65#)
  
• Banded Pull-ups
  
• Box 18"
  
• Singles, 60 reps
  
• Banded Ring Dips
  
• AbMat Sit Ups
  
• Row, 750M
  Novice
  
• Barbell weight (75/55#)
  
• Jumping Pull-ups
  
• Box 12"
  
• Singles, 50 reps
  
• Jumping Ring Dips
  
• AbMat Sit Ups
  
• Row, 500M
  

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