The WOD - TUES, 10APR12

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 Work: L- Sit 1X15 sec hold for 5 min Followed by: WOD:

HUNTING HUMANS For Time: Advanced
• 10x Thrusters (115/80#)
  
• 20x Pull-ups
  
• 30x Deadlifts (115/80#)
  
• 40x Push-ups
  
• 50x MedBall Cleans(20/15#)
  
• 40x Push-ups
  
• 30x Deadlifts (115/80#)
  
• 20x Pull-ups
  
• 10x Thrusters (115/80#)
  
  
  
  Rx
  
• 10x Thrusters (95/65#)
  
• 20x Pull-ups
  
• 30x Deadlifts (95/65#)
  
• 40x Push-ups
  
• 50x MedBall Cleans(20/15#)
  
• 40x Push-ups
  
• 30x Deadlifts (95/65#)
  
• 20x Pull-ups
  
• 10x Thrusters (95/65#)
  
  
  
  Intermediate
  
• 10x Thrusters (75/55#)
  
• 20x Banded Pull-ups
  
• 30x Deadlifts (75/55#)
  
• 30x Push-ups
  
• 40x MedBall Cleans(20/15#)
  
• 30x Push-ups
  
• 30x Deadlifts (75/55#)
  
• 20x Banded Pull-ups
  
• 10x Thrusters (75/55#)
  
  
  
  Novice
  
• 10x Thrusters (55/30#)
  
• 20x Jumping Pull-ups
  
• 30x Deadlifts (55/30#)
  
• 30x Push-ups
  
• 40x MedBall Cleans(20/15#)
  
• 30x Push-ups
  
• 30x Deadlifts (55/30#)
  
• 20x Jumping Pull-ups
  
• 10x Thrusters (55/30#)
  
  
  

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