The WOD - TUES, 03SEPT13

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 a effecient and 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: 1 Round of the following:

Rx 1 Round of NANCY
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 50 reps
  
• AbMat Sit Ups, 50 reps
  
  1 Round of NANCY
  
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 40 reps
  
• AbMat Sit Ups, 40 reps
  
  1 Round of NANCY
  
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 30 reps
  
• AbMat Sit Ups, 30 reps
  
  Scaled
  NANCY
  
• Overhead Squat, 75/45#, 15 reps
  
  ANNIE
  
• Singles, (3:1)
  
  Novice
  NANCY
  
• Overhead Squat, 65/35#, 10 reps
  
  ANNIE
  
• Singles, (2:1)
  

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