The WOD - THUR, 09FEB12

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:
Hair Of The Dog!:
For Time:

Advanced
• With Vest
  
  
  Rx
  
• 50x Deadlifts (135#/95#)
  
• 50x Push-press (95#/65#)
  
• 50x Walking Lunges
  
• 50x Jumping Ring Dips
  
• 50x SDHP (95#/65#)
  
• 50x Push-ups
  
• 50x KB snatch (1pood/12kg)
  
  
  Intermediate
  
• 40x Deadlifts (135#/95#)
  
• 40x Push-press (95#/65#)
  
• 40x Walking Lunges
  
• 40x Jumping Ring Dips
  
• 40x SDHP (95#/65#)
  
• 40x Push-ups
  
• 40x KB snatch (1pood/12kg)
  
  
  Novice
  
• 30x Deadlifts (115#/75#)
  
• 30x Push-press (75#/55#)
  
• 30x Walking Lunges
  
• 30x Jumping Ring Dips
  
• 30x SDHP (755#/55#)
  
• 30x Push-ups
  
• 30x KB snatch (12kg/20#)
  

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