The WOD - TUES, 27MAR12

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:

Row...Best Effort
• 500M, damper 10
  
  
  Followed by:
  
  
  Ring Dips...Best Effort
  
  
  

Followed by: WOD: ALTERNATING DOUBLE TABATA *8 alternating intervals of 20 seconds of work / 10 second rest for each exercise. Lowest number of repetitions completed for each exercise is your score.

Tabata#1
• AbMat Sit ups
  
• WBS, 20/15#
  
  OR
  
  
  Tabata#2
  
  
• Medball Clean, 20/15#
  
• Push Up
  
  

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