The WOD - THUR, 06SEPT12

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 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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 2/1.5 pood Kettlebell

• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  Rx 1.5/1 pood Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Intermediate 1 pood/12kg Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Novice 12kg/20# Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  

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