The WOD - THUR, 05SEPT13

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 For time: Rx
• HSPU, 21 reps
  
• Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 K
  
• HSPU, 15 reps
  
• Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 1 K
  
• HSPU, 9 reps
  
• Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 K
  
  Scaled
  
• Banded HSPU, 21 reps
  
• Banded Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 K
  
• Banded HSPU, 15 reps
  
• Banded Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 1 K
  
• Banded HSPU, 9 reps
  
• Banded Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 K
  
  Novice
  
• Elevated PU, 21 reps
  
• Jumping Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 500M
  
• Elevated PU, 15 reps
  
• Jumping Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 500M
  
• Elevated PU, 9 reps
  
• Jumping Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 500M
  
  

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