The WOD - THUR, 18JULY13

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: Snatch Balance - 2 x 3 reps Skin the Cat - 3 X 2 reps Followed by: WOD: 1 RFT The Viking Rx

10x Box jumps (24 inch)

20x Power snatch (75#)

30x Walking lunges per foot

40x Back extensions

50x KBS, 1.5/1 pood

60x Push ups

70x Double unders

80x Calories Rowing

90x AbMat Sit ups

100m Farmer's walk (2x 72# KBs)


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