The WOD - SAT, 09MAR13

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: "DAS BALLZ" 1 RFT:

Rx
• 10x Handstand push-ups
  
• 20x Clean (135/95#)
  
• 30x Toes to bar
  
• 40x Wall ball (20/16#)
  
• 50x Burpees
  
• 60x Double Unders
  
• 100M Farmer's Carry(1.5/1 pood)
  
• Sprint 100m back to start
  
  Scaled
  
• 10x Banded Handstand push-ups
  
• 20x Clean (95/65#)
  
• 30x Knees to elbow
  
• 40x Wall ball (16/12#)
  
• 50x Burpees
  
• 120x Singles
  
• 100M Farmer's Carry(1 pood/12kg)
  
• Sprint 100m back to start
  
  Novice
  
• 5x Elevated push-ups
  
• 10x Clean (75/55#)
  
• 20x Knees Chest
  
• 30x Wall ball (16/12#)
  
• 40x Burpees
  
• 100x Singles
  
• 50M Farmer's Carry(12kg/20#)
  
• Sprint 50m back to start
  
  

Post load/time or rounds to comments.