The WOD - THUR, 12JAN12

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 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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:

Skill:
L Sit 5 X 15 Sec hold Followed by:

WOD:
'BLOWBACK'
AMRAP in 20Min of:

Advanced*
• 10X Lateral Jumps
  
• 15x Wall ball (20#/15#)
  
• 25-50-75M Shuttle run
  *Wear Body Armor
  
  
  Rx
  
• 10X Lateral Jumps
  
• 15x Wall ball (20#/15#)
  
• 25-50-75M Shuttle run
  
  
  Intermediate
  
• 8X Lateral Jumps
  
• 10x Wall ball (15#/12#)
  
• 25-50-75M Shuttle run
  
  
  Novice
  AMRAP in 15 Min of:
  
• 8X Lateral Jumps
  
• 10x Wall ball (15#/12#)
  
• 25-50-75M Shuttle run
  
  

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