The WOD - THUR, 03MAY12

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:

Handstand Push-up, 6 every min for 5 min

L-Sit, 3 X 10 sec hold


Followed by:


WOD:

Points on a curve!
For Time:
Advanced*
• Run 1 lap around the block...Stop at each corner and perform:
  
  • 20x Squats
    
  • 20x Push Ups
    
• Row/Double Under the following interval:
  
  • 250M / 20 Double Unders
    
  • 500M / 15 Double Unders
    
  • 750M / 10 Double Unders
    
  • 500M / 15 Double Unders
    
  • 250M / 20 Double Unders
    
  *vest
  Rx
• Run 1 lap around the block...Stop at each corner and perform:
  
  • 20x Squats
    
  • 20x Push Ups
    
• Row/Double Under the following interval:
  
  • 250M / 20 Double Unders
    
  • 500M / 15 Double Unders
    
  • 750M / 10 Double Unders
    
  • 500M / 15 Double Unders
    
  • 250M / 20 Double Unders
    
  
  Intermediate
• Run 1 lap around the block...Stop at each corner and perform:
  
  • 15x Squats
    
  • 15x Push Ups
    
• Row/Double Under the following interval:
  
  • 250M / 15 Double Unders
    
  • 500M / 10 Double Unders
    
  • 750M / 5 Double Unders
    
  • 500M / 10 Double Unders
    
  • 250M / 15 Double Unders
    
  
  Novice
• Run 1 lap around the block...Stop at each corner and perform:
  
  • 10x Squats
    
  • 10x Push Ups
    
• Row/Double Under the following interval:
  
  • 250M / 40 Singles
    
  • 500M / 30 Singles
    
  • 750M / 20 Singles
    
  • 500M / 30 Singles
    
  • 250M / 40 Singles
    

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