The WOD - TUES, 22OCT13

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:

Paralette Plyo Jumps, 4 reps

TGUs, 3 per hand

Followed By:

WOD: AMRAP in 15 Min: Rx
• 3x Any way overhead (75% bw)
  
• 6x Ring Push-ups
  
• 9x Back Extensions
  
  Scaled
  
• 3x Any way overhead (50% bw)
  
• 6x Ring/Elevated Push-ups
  
• 9x Back Extensions
  
  Novice
  
• 3x Any way overhead (40% bw)
  
• 6x C2DHR Push-ups
  
• 9x Back Extensions/Good Mornings
  
  

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