The WOD - SAT, 24MAR12

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:
Complete as many reps as possible in 7 minutes of the following rep scheme:
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx

• 100 pound Thruster, 3 reps
  
• 3 Chest to bar Pull-ups
  
• 100 pound Thruster, 6 reps
  
• 6 Chest to bar Pull-ups
  
• 100 pound Thruster, 9 reps
  
• 9 Chest to bar Pull-ups
  
• 100 pound Thruster, 12 reps
  
• 12 Chest to bar Pull-ups
  
• 100 pound Thruster, 15 reps
  
• 15 Chest to bar Pull-ups
  
• 100 pound Thruster, 18 reps
  
• 18 Chest to bar Pull-ups
  
• 100 pound Thruster, 21 reps
  
• 21 Chest to bar Pull-ups...
  
  
  
  Intermediate
  
• 95/65#
  
• Pull up
  
  
  
  Novice
  
• 65/45#
  
• Jumping/Banded
  
  

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