The WOD - TUES, 26MAR13

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: Followed By: WOD: 4 Rounds For Time:

Rx
• Weighted Pull Up, 30/20#, 5 reps
  
• Burpee broad jumps, 10M
  
• Ball Slams, 20 reps
  
• Run/Row, 400M
  Scaled
  
• Weighted Pull Up, 20/10#, 5 reps
  
• Burpee broad jumps, 10M
  
• Ball Slams, 20 reps
  
• Run/Row, 300M
  Novice
  
• Banded Pull Up, 5 reps
  
• Burpee broad jumps, 5M
  
• Ball Slams, 20 reps
  
• Run/Row, 200M
  

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