The WOD - SAT, 20APR13

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: 1 RFT

Rx For time
• Run 100m
  
• 20x Pull-ups
  
• 20x SDHP, 75/55#
  
• Run 200m
  
• 30x Clean, 75/55#
  
• 30x Box jumps, 20"
  
• Run 400m
  
• 40x AbMat Sit Up
  
• 40x Deadlift, 75/55#
  
• Run 500m
  
• 50x Squats
  
• 50x Double Unders
  Scaled
  
• Run 100m
  
• 20x Banded Pull-ups
  
• 20x SDHP, 65/45#
  
• Run 200m
  
• 30x Clean, 65/45#
  
• 30x Box jumps, 20"
  
• Run 400m
  
• 40x AbMat Sit Up
  
• 40x Deadlift, 65/45#
  
• Run 500m
  
• 50x Squats
  
• 50x Double Unders/150 singles
  Novice
  
• Run 100m
  
• 10x Banded Pull-ups
  
• 10x SDHP, 65/45#
  
• Run 200m
  
• 20x Clean, 65/45#
  
• 20x Box jumps, 20"
  
• Run 400m
  
• 30x AbMat Sit Up
  
• 30x Deadlift, 65/45#
  
• Run 500m
  
• 40x Squats
  
• 40x Singles
  

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