The WOD - TUES, 23APR13

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: 5x Skin the Cat 3x3 Snatch balance, Bar...65/50# Followed By: WOD: AMRAP 15 min:

Rx
• 3x Handstand push-ups
  
• 5x KB snatch per hand, 1.5/1 pood
  
• 8x Box jumps, 24"
  
  Scaled
  
• 3x Banded Handstand push-ups
  
• 5x KB snatch per hand, 1 pood/12kg
  
• 8x Box jumps, 20"
  
  Novice
  
• 3x Elevated push-ups
  
• 5x KB snatch per hand, 12kg/20#
  
• 8x Box jumps, 18"
  
  

Post load/time or rounds to comments.