The WOD - THUR, 15MAR12

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:
One round ofUNWORTHY!
5 Rep Rounds For Time:

Advanced
• Wear a vest or body armor
  
  
  
  Rx
  
• Air Squats 80-40-20-40-80 Reps
  
• Push-ups 40-20-10-20-40 Reps
  
• Pull-ups 20-10-5-10-20 Reps
  
  
  
  Intermediate
  
• Air Squats 60-30-15-30-60 Reps
  
• Push-ups 30-15-10-15-30 Reps
  
• Pull-ups 20-10-5-10-20 Reps
  
  
  
  Novice
  
• Air Squats 40-20-10-20-40 Reps
  
• Push-ups 20-10-5-20-40 Reps
  
• Pull-ups 10-5-5-5-10 Reps
  
  
  
  

Post rounds to comments