The WOD - TUES, 06MAR12

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:
FILTHY FIFTY...Tabata Style!
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this three more times for a total of 4 intervals. The score is the cumulative total of each station.

Rx
• Box jump, 24 inch box
  
• Jumping pull-ups
  
• Kettlebell swings, 1.5/ 1 pood
  
• Walking Lunge
  
• Knees to elbows
  
• Push press, 45#
  
• Back extensions
  
• Wall ball shots, 20/15#
  
• Burpees
  
• Double unders
  

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