The WOD - TUES, 24APR12

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:

Sotts Press, 3X5, bar +/- 10#plates

L Pull-up, 3X6

Followed by:


WOD:

Walk This Way!
3 rounds for time:
Advanced
• 75x Double Unders
  
• 30x GHD sit-ups
  
• 50M Crab Walk
  
  
  
  Rx
  
• 50x Double Unders
  
• 20x GHD sit-ups
  
• 20M Crab Walk
  
  
  
  Intermediate
  
• 40x Double Unders (120 singles)
  
• 20x AbMat sit-ups
  
• 20M Crab Walk
  
  
  
  Novice
  
• 25x Double Unders (75 singles)
  
• 20x AbMat sit-ups
  
• 10M Crab Walk
  
  

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