The WOD - THUR, 26JAN12

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:

WOD:
BARN BURNER
For Time:

Advanced
• Row 600m
  
• 21x Sumo Deadlift high pull (115/85#)
  
• Row 800m
  
• 21x Sledgehammer tire hits
  
• Row 1000m
  
• 21x KB swing (1.5/1 pood)
  
• Row 1200m
  
• 21x WBS (20/15#)
  
  
  Rx
  
• Row 250m
  
• 21x Sumo Deadlift high pull (115/85#)
  
• Row 500m
  
• 21x Sledgehammer tire hits
  
• Row 750m
  
• 21x KB swing (1.5/1 pood)
  
• Row 1000m
  
• 21x WBS (20/15#)
  
  
  Intermediate
  
• Row 250m
  
• 21x Sumo Deadlift high pull (95/65#)
  
• Row 500m
  
• 21x Sledgehammer tire hits
  
• Row 750m
  
• 21x KB swing (1pood/12kg)
  
• Row 1000m
  
• 21x WBS (15/12#)
  
  
  Novice
  
• Row 200m
  
• 21x Sumo Deadlift high pull (65/45#)
  
• Row 400m
  
• 21x Sledgehammer tire hits
  
• Row 600m
  
• 21x KB swing (12kg/20#)
  
• Row 800m
  
• 21x WBS (15/12#)
  
  

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