The WOD - SAT, 15JUN13

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: Crack That Whip! 7 rounds for time:

Rx
• Run, 100M
  
• 7x Front squat (155/115#)
  
• 7x Chest-to-bar pull-ups
  
• 7x HSPU
  
  Scaled
  
• Run, 100M
  
• 7x Front squat (135/95#)
  
• 7x pull-ups
  
• 7x Banded HSPU
  
  Novice
  
• Run, 100M
  
• 7x Front squat (95/65#)
  
• 7x Banded pull-ups
  
• 7x Elevated Push ups
  
  

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