The WOD - TUES, 21FEB12

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: 13 IS My Lucky Number! 14-12-10-8-6-4-2-4-6-8-10-12-14 rep rounds for time:

Advanced
• With Vest (2/1.5 pood)
  
  
  Rx
  
• KB swings (1.5/1 pood)
  
• Push-ups
  
• Squats
  
  
  Intermediate
  
• KB swings (1 pood/12kg)
  
• Push-ups
  
• Squats
  
  
  Novice
  
• KB swings (12kg/20#)
  
• Push-ups
  
• Squats
  

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