The WOD - THUR, 16MAY13

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: Followed By: WOD: 2 RFT:

Rx
• Row 500m
  
• 10x Handstand push-ups
  
• 15x Box jumps (24")
  
• 20x Pull-ups
  
• 25x Wall ball (20/16#)
  
• 30x AbMat Sit ups
  
• 35x Thruster (45/30#)
  
  Scaled
  
• Row 500m
  
• 10x Elevated push-ups
  
• 15x Box jumps (20")
  
• 20x Pull-ups
  
• 25x Wall ball (16/12#)
  
• 30x AbMat Sit ups
  
• 35x Thruster (30/15#)
  
  Novice
  
• Row 500m
  
• 5x Elevated push-ups
  
• 10x Box jumps (20")
  
• 15x Pull-ups
  
• 20x Wall ball (16/12#)
  
• 25x AbMat Sit ups
  
• 30x Thruster (30/15#)
  

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