The WOD - THUR, 09MAY13

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:

Wall Climbs 2x5

Pistols 2x5 per leg

Followed by:
WOD:
Squat, pull, and run.
10-9-8-7-6-5-4-3-2-1 RRFT:

Rx
• Front Squat,75% BW
  
• Burpee Pull ups (Even Number)/ Burpee Box Jump, 24" (Odd Number)
  
• Run 100m between each set
  
  Scaled
  
• Front Squat,50% BW
  
• Banded Pull ups (Even Number)/ Box Jump, 20" (Odd Number)
  
• Run 100m between each set
  
  Novice
  
• Front Squat,30% BW
  
• Jumping Pull ups (Even Number)/ Box Jump, 18" (Odd Number)
  
• Run 100m between each set
  
  

Post load/time or rounds to comments.