The WOD - THUR, 22MAR12

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:
Parallette Hand Stands 5 x 20sec holds Followed by:

WOD:
For time:
Rx

Rx

• 20x Overhead squats (45/30#)
  
• 20x Box jumps(20")
  
• 20x AbMat Sit-ups
  
• 20x MedBall Clean (20/15#)
  

• 20x Overhead squats (45/30#)
  
• 20x Box jumps(20")
  
• 20x AbMat Sit-ups
  
• 20x MedBall Clean (20/15#)
  

• 15x Overhead squats (45/30#)
  
• 15x Box jumps(20")
  
• 15x AbMat Sit-ups
  
• 15x MedBall Clean (20/15#)
  

• 10x Overhead squats (45/30#)
  
• 10x Box jumps(20")
  
• 10x AbMat Sit-ups
  
• 10x MedBall Clean (20/15#)
  

• 5x Overhead squats (45/30#)
  
• 5x Box jumps(20")
  
• 5x AbMat Sit-ups
  
• 5x MedBall Clean (20/15#)
  

Intermediate Every 90 seconds for 30 Min:

Overhead squats (30/15#)

Box jumps(18")

MedBall Clean (15/12#)


Novice
Every 2 minutes for 30 Min:

Overhead squats (pvc)

Box jumps(12")

MedBall Clean (15/12#)


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