The WOD - TUES, 16JULY13

DO A GIRL TUESDAY!!

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: "HELEN" with a twist 3 RFT:

Rx
• BUY-IN WBS, 25 reps, 20/16#
  
• Run, 400M
  
• KBS, 1.5/1 pood, 21 reps
  
• Pull Ups, 12 reps
  
• CASH-OUT WBS, 25 reps, 20/16#
  
  Scaled
  
• BUY-IN WBS, 25 reps, 16/12#
  
• Run, 400M
  
• KBS, 1 pood/12kg, 21 reps
  
• Banded Pull Ups, 12 reps
  
• CASH-OUT WBS, 25 reps, 16/12#
  
  Novice
  
• BUY-IN WBS, 25 reps, 12/10#
  
• Run, 200M
  
• KBS, 12kg/20#, 21 reps
  
• Jumping Pull Ups, 12 reps
  
• CASH-OUT WBS, 25 reps, 12/10#
  
  

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