The WOD - SAT, 02MAR12

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: 4 RFT:

Rx BUY-IN 15x Burpees
• 75x Jump rope singles
  
• 25x Push-ups
  
• 20x Back extensions
  
• 15x Sumo Deadlift high pulls (75#/55#)
  
  Scaled
  BUY-IN 10x Burpees
  
  
• 50x Jump rope singles
  
• 20x Plank OR Modified Push-ups
  
• 15x Back extensions OR Good Mornings
  
• 10x Sumo Deadlift high pulls (65#/45#)
  
  Novice
  BUY-IN 10x Burpees
  
  
• 25x Jump rope singles
  
• 20x Modified Push-ups
  
• 15x Good Mornings
  
• 10x Sumo Deadlift high pulls (55#/35#)
  
  

Post load/time or rounds to comments.