The WOD - TUES, 24JULY12

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:

"Tabata Fight Gone Bad"
Perform 8 consecutive intervals of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:

Rx
• Wall-ball 20/16#, 10' target. (Reps)
  
• Sumo deadlift high-pull 75/55# (Reps)
  
• Box Jump 20" box (Reps)
  
• Push-press 75/55# (Reps)
  
• Row (Calories)
  
  
  
• At the end of interval 8, move on to the new exercise and begin working.
  
• Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
  The score is the total of the scores from the five stations.
  
  

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