The WOD - THUR, 20SEPT12

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:
Skills:

• Hollow Rock 5 X 20 sec
  
• Recite a Poem, Proverb, Words of Inspiration...Your choice.
  

WOD:
AMRAP in 20 min of:

Rx
• 5 Thrusters, 95/65#
  
• 5 chest to bar pull ups
  
• 10 box jumps, 24"
  
  
  Scaled
  
• 5 Thrusters, 75/55#
  
• 5 pull ups (banded)
  
• 10 box jumps, 20"
  
  
  Novice
  
• 5 Thrusters, 45/30#
  
• 5 pull ups (jumping)
  
• 10 box jumps, 18"
  
  

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