The WOD - THUR, 15AUG13

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: WOD: For Time:

Rx
• 70x Double Unders
  
• Row, 15 Cal
  
• 60x AbMat Sit-ups
  
• Row, 15 Cal
  
• Farmer's Carry, 50M, pair of 2/1.5 pood
  
• Row, 15 Cal
  
• 40x Jumping Pull-ups
  
• Row, 15 Cal
  
• 30x Ring push-ups
  
  Scaled
  
• 140 Singles
  
• Row, 10 Cal
  
• 60x AbMat Sit-ups
  
• Row, 10 Cal
  
• Farmer's Carry, 50M, pair of 1.5/1 pood
  
• Row, 10 Cal
  
• 40x Jumping Pull-ups
  
• Row, 10 Cal
  
• 30x Ring push-ups
  
  Novice
  
• 70 Singles
  
• Row, 10 Cal
  
• 60x AbMat Sit-ups
  
• Row, 10 Cal
  
• Farmer's Carry, 50M, pair of 1 pood/12kg
  
• Row, 10 Cal
  
• 40x Jumping Pull-ups
  
• Row, 10 Cal
  
• 30x Push-ups
  
  

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