The WOD - SAT, 23MAR13

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: THE LADDER: 1 RFT:

Rx
• Run 400m
  
• 30x KB swings (12kg/20#)
  
• 10x Alternating double KB press
  
• 20x KB swings (16kg/12kg)
  
• 10x Alternating double KB press
  
• 10x KB swings (23kg/16kg)
  
• 10x Alternating double KB press
  
• 5x KB swings (32kg/23kg)
  
• 10x Alternating double KB press
  
• Run 400m
  Scaled
  
• Run 400m
  
• 30x KB swings (20/10#)
  
• 10x Alternating double KB press
  
• 20x KB swings (12kg/20#)
  
• 10x Alternating double KB press
  
• 10x KB swings (16/12kg)
  
• 10x Alternating double KB press
  
• 5x KB swings (2316kg)
  
• 10x Alternating double KB press
  
• Run 400m
  
  

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