The WOD - THUR, 19APR12

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:

Scylla and Charybdis
For time:
Advanced
• Row/Run 500m
  
• 50x Pull-ups
  
• Row/Run 500m
  
• 50M Bear crawl
  
• Row/Run 500m
  
• 50x Burpees
  
• Row/Run 500m
  
• 50x Thrusters 65/45#
  
• Row/Run 500m
  
  
  
  Rx
  
• Row/Run 400m
  
• 50x Jumping Pull-ups
  
• Row/Run 400m
  
• 50M Bear crawl
  
• Row/Run 400m
  
• 50x Burpees
  
• Row/Run 400m
  
• 50x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Intermediate
  
• Row/Run 400m
  
• 40x Jumping Pull-ups
  
• Row/Run 400m
  
• 40M Bear crawl
  
• Row/Run 400m
  
• 40x Burpees
  
• Row/Run 400m
  
• 40x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Novice
  
• Row/Run 200m
  
• 30x Jumping Pull-ups
  
• Row/Run 200m
  
• 30M Bear crawl
  
• Row/Run 200m
  
• 30x Burpees
  
• Row/Run 200m
  
• 30x Thrusters 45/30#
  
• Row/Run 200m
  
  

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