The WOD - THUR, 29AUG13

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: 1 RFT:

Rx
• Row/Run 500m
  
• 100x AbMat Sit ups
  
• Row/Run 400m
  
• 75x push-press, 45/35#
  
• Row/Run 300m
  
• 50x WBS, 20/16#
  
• Row/Run 200m
  
• 25x Burpees
  
  Scaled
  
• Row/Run 400m
  
• 80x AbMat Sit ups
  
• Row/Run 300m
  
• 60x push-press, 45/35#
  
• Row/Run 200m
  
• 40x WBS, 20/16#
  
• Row/Run 100m
  
• 20x Burpees
  
  Novice
  
• Row/Run 400m
  
• 60x AbMat Sit ups
  
• Row/Run 300m
  
• 40x push-press, 45/35#
  
• Row/Run 200m
  
• 20x WBS, 16/12#
  
• Row/Run 100m
  
• 10x Burpees
  
  

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