The WOD - TUES, 14MAR12

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 of"Breathing Ladders": 1 rep to 15 reps to 1 rep

Rx
• 
  Breathing ladders require a weight, movement and rep to breath ratio.
  Establish a rep to breath ratio, i.e. do one rep followed by one breath,
  then do two reps followed by two breaths, three reps followed by three
  breaths, etc. until you have gone up and back down the "ladder".
  Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
  Gym Jones
  
  
  
  

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