The WOD - TUES, 10JAN12

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 preparing to train.

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:
Skills: Turkish Get Up, 3X3 per hand

Followed by:
WOD:

'JT' with a Twist
21-15-9 rep round for time.
Rest 1 minutes between rep rounds.

Advanced-Wear Body Armor
• HSPU
• Ring Dips
• Push ups
• 50X AbMat SitUps
  
Rx
• HSPU
• Ring Dips
• Push ups
• 50X AbMat SitUps
  
  Intermediate
• HSPU with band or on box
• Ring Dips or Jumping Ring Dips
• Push ups
• 50X AbMat SitUps
  
  
  Novice
• Elevated Push ups
• Jumping Ring Dips or Ring Presses
• Push ups
• 50X AbMat SitUps
  

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