The WOD - THUR, 04APR13

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:

10 Wall Climbs

10 Shoot Throughs
Followed By:
WOD:
3 RFT:

Rx
• Row 25 Cal/Run 400M
  
• 5x Power clean, 135/95#
  
• 10x KB swings, 1.5/1 pood
  
• 15x Wall-ball, 20/16#
  
  Scaled
  
• Row 20 Cal/Run 300M
  
• 5x Power clean, 95/65#
  
• 10x KB swings, 1 pood/12kg
  
• 15x Wall-ball, 16/12#
  
  Novice
  
• Row 15 Cal/Run 200M
  
• 5x Power clean, 75/55#
  
• 10x KB swings, 12kg/20#
  
• 15x Wall-ball, 16/12#
  
  

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