The WOD - THUR, 01AUG13

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 a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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 Work: TGU - 2 x 3 reps per hand L Sit - 5 X 10 sec hold Followed by: WOD: 1 RFT Rx

50x Walking lunge steps (Total)

20x Clean & jerk (135#/95#)

30x Ring dips

25x Wall ball (20#/16#)

30x GHD sit-ups

30x KB swings (1.5 pood-53#/1 pood-36#)

75x Double-unders

Scaled

50x Walking lunge steps (Total)

20x Clean & jerk (95#/65#)

30x Banded Ring dips

25x Wall ball (16#/12#)

30x GHD sit-ups

30x KB swings (1 pood-36#/12kg-24#)

75x Double-unders (2:1)

Novice

50x Walking lunge steps (Total)

20x Clean & jerk (75#/55#)

30x Banded/jumping Ring dips

25x Wall ball (12#)

30x AbMat sit-ups

30x KB swings (12kg-24#/20#)

100x Singles


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