The WOD - THUR, 28FEB13

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:

Wall Climbs 3x3

Muscle up Transitions 3x3

Followed By:
WOD:
15-12-9-6-3 RRFT:

Rx
• Clean & jerk, 95/65#
  
• Burpees
  
• Run 200M per round
  
  Scaled
  
• Clean & jerk, 75/55#
  
• Burpees
  
• Run 150M per round
  
  Novice
  
• Clean & jerk, 65/45#
  
• Burpees
  
• Run 100M per round
  
  

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