The WOD - TUES, 20 MAR12

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: Skills Work: Pistols 5 per leg x 2 sets Followed by: WOD: CHELSA Rx Every minute on the minute for 30 Min:

5 pull ups

10 push ups

15 squats

Intermediate
Every 90 seconds for 30 Min:

5 pull ups

10 push ups

15 squats

Novice
Every 2 minutes for 30 Min:

5 pull ups

10 push ups

15 squats

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