The WOD - TUES, 05JUNE12

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:

Turkish Get Up, 3x2 per hand

Parallete Hand Stands, 5x10 sec holds

Followed by:


WOD:

3 Rounds For Time:
Advanced
• 40x Squats
  
• 30x Sumo deadlift high-pull (85/65#)
  
• 20x Wall ball (20/15#)
  
• 10x Toes To Bar
  
  
  
  Rx
  
• 40x Squats
  
• 30x Sumo deadlift high-pull (75/55#)
  
• 20x Wall ball (20/15#)
  
• 10x Knees to elbows
  
  
  
  Intermediate
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (75/55#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to elbows
  
  
  
  
  Novice
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (65/45#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to chest
  
  
  

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