The WOD - THUR, 22AUG13

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: 3 RFT:

Rx
• 3x Deadlift (275/195#)
  
• 5x Handstand push-ups
  
• 10x Sumo deadlift high pull (95/65#)
  
• 15x Wall ball (20/16#)
  
  Scaled
  
• 3x Deadlift (250/175#)
  
• 5x Banded Handstand push-ups
  
• 10x Sumo deadlift high pull (75/55#)
  
• 15x Wall ball (16/12#)
  
  Novice
  
• 3x Deadlift (225/155#)
  
• 5x Elevated push-ups
  
• 10x Sumo deadlift high pull (65/45#)
  
• 15x Wall ball (12/10#)
  
  

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