The WOD - TUES, 14FEB12

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:
Little Frog
5 Rounds For Time:

Advanced
• With Vest
  
  
  Rx
  
• 400M Run
  
• 5x Handstand push-ups
  
• 10x GHD sit-ups
  
• 15x Box jumps, 24"
  
• 20x Squats
  
• 25x Double unders
  
  
  Intermediate
  
• 200M Run
  
• 5x Handstand push-ups
  
• 10x AbMat sit-ups
  
• 15x Box jumps, 20"
  
• 20x Squats
  
• 25x Double unders/75 Singles
  
  
  Novice
  
• 100M Run
  
• 5x Handstand push-ups
  
• 10x AbMat sit-ups
  
• 15x Box jumps, 18"
  
• 20x Squats
  
• 50x Singles
  

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