The WOD - TUES, 09APR13

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:

TGU 3x2 @ 1pood/12kg

KB Clean 3x2 @ 1pood/12kg
Followed By:
WOD:
1 RFT:

Rx
• 20x KB swing (1.5/1 pood)
  
• 30x Single KB thruster, left arm (1.5/1 pood)
  
• 20x Ring Push-ups
  
• 30x Ab Sit-ups
  
• 200m Farmer's walk (2x 1.5/1 pood)
  
• 30x Ab Sit-ups
  
• 20x Ring Push-ups
  
• 30x Single KB thruster, right arm (1.5/1 pood)
  
• 20x KB swing (1.5/1 pood)
  Scaled
  
• KB weight...1pood/12kg
  
• Regular push up
  Novice
  
• KB weight...12kg/20#
  
• Regular push up
  
• Reduce every station by 5 reps
  
• Farmer's Carry 100M
  

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