The WOD - TUES, 29FEB12

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: For time:

Advanced
• Run, 500M
  
• L-Pull ups, 10 reps
  
• KB snatches, 2/1.5 pood, 5 reps per hand
  
  
  Rx
  
• Double Under, 50 reps
  
• OHS, 95/65#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 1 pood/12kg, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  
  
  Intermediate
  
• Singles to Double Unders (3:1), 150 reps
  
• OHS, 65/45#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 12kg/20#, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  
  
  Novice
  
• Singles to Double Unders (2:1), 100 reps
  
• OHS, 45/30#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 20/15#, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  

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