The WOD - THUR, 19JULY12

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:

Skin the Cat 5 times

Details at GymnasticsWOD

Followed by:


WOD:

AMRAP in 20 minutes of: Advanced*
• 5x Push Press (115#/85#)
  
• 5x Sumo Deadlift Highpull (115#/85#)
  
• 10x GHD Sit Ups
  
• 15x Double unders
  
  
  
  Rx
  
• 5x Push Press (95#/65#)
  
• 5x Sumo Deadlift Highpull (95#/65#)
  
• 10x AbMat Sit Ups
  
• 15x Double unders
  
  
  
  Intermediate
  
• 5x Push Press (75#/55#)
  
• 5x Sumo Deadlift Highpull (75#/55#)
  
• 10x AbMat Sit Ups
  
• 15x Double unders
  
  
  
  Novice
  
• 5x Push Press (55#/35#)
  
• 5x Sumo Deadlift Highpull (55#/35#)
  
• 8x AbMat Sit Ups
  
• 20x Singles
  
  

Post load/time or rounds to comments.