The WOD - TUES, 31JULY12

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: WOD 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time Of:

Advanced
• Dumbbell Hang Squat Cleans, 40/30#
  
• Ring Push Ups
  
• AbMat Sit Up
  
  
  
  Rx
  
• Dumbbell Hang Squat Cleans, 30/20#
  
• Ring Push Ups
  
• AbMat Sit Up
  
  
  
  Intermediate
  
• Dumbbell Hang Squat Cleans, 20/15#
  
• Elevated Push Ups
  
• AbMat Sit Up
  
  
  
  Novice
  
• Dumbbell Hang Squat Cleans, 15/10#
  
• Push Ups
  
• AbMat Sit Up
  

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