The WOD - TUES, 17APR12

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:
Snatch Grip Deadlift,3 X 5, 65% 1 RM Pistol, 3 x 5 per leg Followed by:

WOD:

DIG DEEP!
10-9-8-7-6-5-4-3-2-1 Rep Rnds for time:
Advanced
• Manmakers, 40/30#
  
• Run, 200M
  
  
  
  Rx
  
• Manmakers, 30/20#
  
• Run, 100M
  
  
  
  Intermediate
  
• Manmakers, 20/15#
  
• Run, 100M
  
  
  
  Novice
  
• Manmakers(no dumbells)
  
• Run, 100M
  
  

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