The WOD - FRI, 29MAR13

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 a effecient and 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:
GOLGOTHA
14 RFT:

• Deadlifts, 75/55#, 10reps
  
• Cleans, 75/55#, 10reps
  
• Push Press, 75/55#, 10reps
  
• Barbell yoke carry, 75/55#, 50M for rounds 1,2,4,5,6,8,10,11,12,13,14
  
• Turkish Get Ups, 1.5/1 Pood, 1 rep per hand for rounds 3,7,9
  

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