The WOD - FRI 23MAR12

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: Perform the following sequence for time:

Advanced 12 reps per hand with a 1.5/1 pood KB
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• Kettlebell Lunge, 1 per foot
  
• TGU
  
  
  
  Rx
  12 reps per hand with a 1.5/1 pood KB
  
  
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  
  
  
  Intermediate
  10 reps per hand with a 1 pood/12kg KB
  
  
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  
  
  
  Novice
  8 reps per hand with a 12kg/20# KB
  
  
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  

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