The WOD - WED, 02OCT13

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:
Work your weakness with a coach

HSPU Q's

MU Q's

Pistols

Weightlifting Tech with light weight
Followed By:

WOD 1 RFT Rx
• 20x Romanian Deadlift (185/125#)
  
• 10x One-legged squats per leg
  
• Row 1000m
  
• REST 2 MIN
  
• 20x Thruster (45/30#)
  
• 30 sec Plank per Front-left side-right side
  
• 50x Double Unders
  
  
  

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