The WOD - THUR, 11OCT12

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 &Amp; Drills Hollow Rock 5 X 10 sec Followed By: WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Rx
• Dumbbell hang squat cleans, 30 /20 #
  
• Ring Dips
  
• 1 5M Standing broad jump per round
  
  Scaled
  
• Dumbbell hang squat cleans, 20/10 #
  
• Banded Ring Dips
  
• 1 5M Standing broad jump per round
  
  
  Novice
  
• MedBall cleans, 16/12 #
  
• Jumping Ring Dips
  
• 1 5M Standing broad jump per round
  

Post load/time or rounds to comments.

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Hollow Position, Gymnastics Cert, Roger Harrell ...[wmv]