The WOD - SAT, 21JUNE13

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: Black Label Society 6 RFT:

Rx
• 9x Thrusters (75/55#)
  
• 6x Power cleans (135/95#)
  
• 3x Deadlifts (250/175#)
  
• Run, 100M
  
  Scaled
  
• 9x Thrusters (65/45#)
  
• 6x Power cleans (95/65#)
  
• 3x Deadlifts (225/155#)
  
• Run, 100M
  
  Novice
  
• 9x Thrusters (45/30#)
  
• 6x Power cleans (75/55#)
  
• 3x Deadlifts (185/105#)
  
• Run, 100M
  
  

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