The WOD - TUES, 17JULY12

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:

WallClimbs 5 times

Dot Jump, 3 times

Followed by:


WOD:

For Time:
Advanced* *Wear Vest
Rx
• 5x Burpees
  
• 10x Pistols
  
• 20x Box jumps, 20"
  
• 30x Knees to elbows
  
• 40x Push-ups
  
• Run, 500M
  
• 40x Push-ups
  
• 30x Knees to elbows
  
• 20x Box jumps, 20"
  
• 10x Pistols
  
• 5x Burpees
  
  
  
  Intermediate
  
• Box jumps, 18"
  
• leg lifts
  
• Run, 400M
  
  
  
  Novice
  
• Box jumps, 12"
  
• Knees to Chest
  
• Run, 300M
  
  

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