The WOD - SAT, 26OCT13

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:


Followed By:

WOD: 7 RFT: Rx
• BUY_IN Double under, 25 reps
  
• 3x Back squat (BW)
  
• 5x HSPU
  
• 7x Ring Rows
  
  Scaled
  
• BUY_IN Double under, 25 reps
  
• 3x Back squat (.75 BW)
  
• 5x Banded HSPU
  
• 7x Ring Rows
  
  Novice
  
• BUY_IN Singles, 50 reps
  
• 3x Back squat (.50 BW)
  
• 5x Elevated Push Ups
  
• 7x Ring Rows
  
  

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