The WOD - MON, 30JAN12

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 a effecient and 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:

WOD:
Five Finger Death Punch!
5 rounds for time:

Advanced
• Deadlift (315/220#), 3-6-9-12-15x
  
• Thruster (135/95#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Rx
  
• Deadlift (275/190#), 3-6-9-12-15x
  
• Thruster (115/80#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Intermediate
  
• Deadlift (250/175#), 3-6-9-12-15x
  
• Thruster (95/65#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Novice
  
• Deadlift (225/155#), 3-6-9-12-15x
  
• Thruster (75/55#), 15-12-9-6-3x
  
• 50M sprint
  
  

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