The WOD - THUR, 02AUG12

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: The Dark Knight 2 Rounds For Time:

Advanced*
• KB Front Squat, 1.5/1 pood, 12 reps
  
• Run, 200M
  
• Pull Up, 16 rep
  
• Run, 200M
  
• HSPU, 20 rep
  
• Run, 200M
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  *Vest
  
  
  
  Rx
  
• KB Front Squat, 1.5/1 pood, 12 reps
  
• Run, 200M
  
• Pull Up, 16 rep
  
• Run, 200M
  
• HSPU, 20 rep
  
• Run, 200M
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  
  
  
  Intermediate
  
• KB Front Squat, 1 pood/12KG, 12 reps
  
• Run, 150M
  
• Banded Pull Up, 16 rep
  
• Run, 150M
  
• Banded HSPU, 20 rep
  
• Run, 150M
  
• Sledge Strikes, 16 rep
  
• Run, 150M
  
• KB Walking Lunges, 1 pood/12KG, 12 steps per foot
  
  
  
  Novice
  
• KB Front Squat, 12KG/20#, 12 reps
  
• Run, 100M
  
• Jumping Pull Up, 16 rep
  
• Run, 100M
  
• Elevated HSPU, 20 rep
  
• Run, 100M
  
• Sledge Strikes, 16 rep
  
• Run, 100M
  
• KB Walking Lunges, 12KG/20#, 12 steps per foot
  

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