The WOD - WED, 01FEB12

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. WOD: Is That All? 2 Rounds For Time:

Advanced* 5x Handstand push-ups 10x Pull-ups 15x Burpees 20x Pistols(10 per leg) 25x Back Extensions or Good Mornings 30x Box jumps, 24" 35x GHD or AbMat Sit-ups 40x Double unders *With Vest Rx 5x Handstand push-ups 10x Pull-ups 15x Burpees 20x Pistols(10 per leg) 25x Back Extensions or Good Mornings 30x Box jumps, 20" 35x GHD or AbMat Sit-ups 40x Double unders

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