The WOD - THUR, 28JUNE12

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 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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: SKILL

HSPU with Paralette 5 per min for 5 min

Followed By:


WOD

BALLS DEEP!!

Four Rounds For Time:

Advanced*
• MedBall Deadlift,20/15#, 10 reps
  
• MedBall Clean,20/15#, 20 reps
  
• MedBall Walking Lunge,20/15#, 30 reps
  
• Run 500M w/Med Ball
  *Body armor
  
  
  
  
  
  Rx
  
• MedBall Deadlift,20/15#, 10 reps
  
• MedBall Clean,20/15#, 20 reps
  
• MedBall Walking Lunge,20/15#, 30 reps
  
• Run 500M w/Med Ball
  
  
  
  
  Intermediate
  
• MedBall Deadlift,15/12#, 10 reps
  
• MedBall Clean,15/12#, 20 reps
  
• MedBall Walking Lunge,15/12#, 30 reps
  
• Run 400M w/Med Ball
  
  
  
  
  
  Novice
  
• MedBall Deadlift,15/12#, 5 reps
  
• MedBall Clean,15/12#, 15 reps
  
• MedBall Walking Lunge,15/12#, 20 reps
  
• Run 200M w/Med Ball
  
  
  
  
  

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