The WOD - FRI, 04OCT13

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 an 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:
Max Lifts

Snatch

Clean & Jerk
Followed By:

WOD Alternating Double Tabata x 2 Rx 6 rounds per Tabata
• Back Squats, 50% bw
  
• 25m shuttle run
  
• REST 1MIN
  
• Lateral jumps over PVC
  
• ring push ups the WOD
  
  

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