The WOD - THUR, 23FEB12

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: 5 rounds for time of:

Advanced
• Run, 500M
  
• L-Pull ups, 10 reps
  
• KB snatches, 2/1.5 pood, 5 reps per hand
  
  
  Rx
  
• Run, 400M
  
• L-Pull ups, 10 reps
  
• KB snatches, 1.5/ 1 pood, 5 reps per hand
  
  
  Intermediate
  
• Run, 400M
  
• Pull ups, 10 reps
  
• KB snatches, 1 pood/12 kg, 5 reps per hand
  
  
  Novice
  Intermediate
  
• Run, 200M
  
• Banded/Jumping Pull ups, 10 reps
  
• KB snatches, 12 kg/20#, 5 reps per hand
  

Post time, rounds or load to comments