The WOD - THUR, 26APR12

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:

Muscle-Up, 3X5

Shoot Through, 3X5

Followed by:


WOD:

Climb This!
For Time:
Advanced* BUY-IN 25x Squats
• 10x HSPU
  
• 20x Pull-ups
  
• 30x Thruster (35# DB or 1pood KBs)
  
• 40x KB swings (1.5/1 pood)
  
• 50x Push press (45/30# BB)
  *vest
  
  
  
  Rx
  BUY-IN 25x Squats
  
• 10x HSPU
  
• 20x Pull-ups
  
• 30x Thruster (35# DB or 1pood KBs)
  
• 40x KB swings (1.5/1 pood)
  
• 50x Push press (45/30# BB)
  
  
  
  Intermediate
  BUY-IN 20x Squats
  
• 10x Padded HSPU
  
• 20x Banded Pull-ups
  
• 30x Thruster (25# DB or 12 Kg KBs)
  
• 40x KB swings (1 pood/12 kg)
  
• 50x Push press (45/30# BB)
  
  
  
  Novice
  BUY-IN 20x Squats
  
• 10x Banded HSPU
  
• 20x Banded Pull-ups
  
• 30x Thruster (20# DB or 20# KBs)
  
• 40x KB swings (12 kg/20#)
  
• 50x Push press (45/30# BB)
  
  

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