The WOD - THUR, 24OCT13

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:
SKILLS:

Sotts Press, 3x3

Shoot Throughs, 3x3

Followed By:

WOD: 1 RFT: Rx
• Run 800m
  
• 50x Air squat
  
• 40x Sit-ups (Any Style)
  
• Run 800m
  
• 30x Push-ups (Any Style)
  
• 20x Wall ball (16/12
  
  Scaled
  
• Run 500m
  
• 50x Air squat
  
• 40x Sit-ups (Any Style)
  
• Run 500m
  
• 30x Push-ups(Any Style)
  
• 20x Wall ball (16/12#)
  
  Novice
  
• Run 400m
  
• 40x Air squat
  
• 30x Sit-ups (Any Style)
  
• Run 400m
  
• 20xPush-ups(Any Style)
  
• 10x Wall ball (16/12#)
  
  

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