The WOD - THUR, 25APR13

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
• 10x Deadlifts, 135/95#
  
• 10x Power cleans, 135/95#
  
• 10x Push press, 135/95#
  
• 10x KB swings, 1.5/1 pood
  
• 10x GHD Sit-ups
  
• 10x Burpees
  
• 10x Weighted Pull ups, 1pood/12kg
  
• 10x Burpees
  
• 10x GHD Sit-ups
  
• 10x KB swings, 1.5/1 pood
  
• 10x Push press, 135/95#
  
• 10x Power cleans, 135/95#
  
• 10x Deadlifts, 135/95#
  
  Scaled
  
• Barbell...95/65#
  
• AbMat Sit up
  
• Weighted Pull ups, 12kg/10#
  
  Novice

Barbell...65/55#

AbMat Sit up

Banded Pull ups

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