The WOD - SAT, 25AUG12

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:
AMRAP in 7 minutes of the following scheme...
Increase the reps in each subsequent round by 3.
Round#1 3 reps, Round#2 6 reps, Round#3 9 reps, etc.
until the 7 minute clock expires.

Rx
• Thruster, 115/80#
  
• Chest to bar Pull-ups
  
  
  Intermediate
  
• Thruster 95/65#
  
• Pull up
  
  
  Novice
  
• Thruster 65/45#
  
• Jumping/Banded
  
  

Post load/time or rounds to comments.