The WOD - THUR, 11APR13

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: Muscle up transition 10 reps Skills: Followed By: WOD: 1 RFT:

Rx
• 15x Burpees
  
• 20x Toes to bar
  
• 25x Sumo-deadlit high-pull, 95/65#
  
• Run 1 mile
  
• 25x Sumo-deadlit high-pull, 95/65#
  
• 20x Toes to bar
  
• 15x Burpees
  Scaled
  
• 10x Burpees
  
• 15x Knees To Elbow
  
• 20x Sumo-deadlit high-pull, 75/55#
  
• Run 1000M
  
• 20x Sumo-deadlit high-pull, 75/55#
  
• 15x Knees To Elbow
  
• 10x Burpees
  Novice
  
• 10x Burpees
  
• 15x Knees To Chest
  
• 20x Sumo-deadlit high-pull, 65/45#
  
• Run 8000M
  
• 20x Sumo-deadlit high-pull, 65/45#
  
• 15x Knees To Chest
  
• 10x Burpees
  

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