The WOD - WED, 25JAN12

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: Dry Heave! 5 Rounds For Time:

Advanced
• 5x Any way overhead (175/125#)
  
• 15x Push-ups
  
• 20x GHD back extensions
  
  
  
  Rx
  
• 5x Any way overhead (155/110#)
  
• 10x Push-ups
  
• 15x GHD back extensions
  
  
  
  Intermediate
  
• 5x Any way overhead (135/95#)
  
• 10x Push-ups
  
• 15x GHD back extensions
  
  
  
  Novice
  
• 5x Any way overhead (95/55#)
  
• 8x Push-ups
  
• 10x Good Mornings
  
  

Post time, rounds or load to comments