The WOD - TUES, 27NOV12

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:

The Cramp

4 rounds for time:
Rx
• 3x Muscle-ups
  
• 8x Deadlift (250/175#)
  
• 15x GHD sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Intermediate
  
• 3x Jumping Muscle-ups
  
• 8x Deadlift (225/155#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Novice
  
• 3x Muscle-ups Transition
  
• 8x Deadlift (185/115#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  

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