The WOD - THUR, 16AUG12

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: For Time:

Advanced
• Thrusters, 65/45#,40 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 65/45#,30 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 65/45#,20 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 65/45#,10 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Rx
  
• Thrusters, 45/35#,40 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 45/35#,30 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 45/35#,20 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 45/35#,10 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Intermediate
  
• Thrusters, 30/15#,40 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 30/15#,30 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 30/15#,20 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 30/15#,10 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Novice
  
• Thrusters, 30/15#,40 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 30/15#,30 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 30/15#,20 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 30/15#,10 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  

Post time, rounds or load to comments