The WOD - THUR, 07MAR13

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:
Double Under 3x1 min
OR
Skin the Cat 3x3
Followed By:
WOD: 21-15-9 RRFT:

Rx
• SDHP, 95/65#
  
• Ring push-ups
  
• KB swings, 1.5/1 pood
  
• GHD Sit-ups
  
  Scaled
  
• SDHP, 75/55#
  
• push-ups
  
• KB swings, 1 pood/12kg
  
• AbMat Sit-ups
  
  Novice
  
• SDHP, 55/35#
  
• Modified push-ups
  
• KB swings, 12kg/20#
  
• AbMat Sit-ups
  

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