The WOD - THUR, 27DEC12

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 WOD

For Time: Rx
• 100x Squats
  
• 90x AbMat Sit-ups
  
• 80x Walking lunges
  
• 70x Double unders
  
• 60x Wall ball (20/16#)
  
• 50x KBS (1.5/1 pood)
  
• 40x Pull-ups
  
• 30x Push-press (95/65#)
  
• 20x Box jumps (20")
  
• 10x Ring Dips
  
  Scaled
  
• 100x Squats
  
• 90x Sit-ups
  
• 80x Walking lunges
  
• 70x Double unders or 140 Singles
  
• 60x Wall ball (16/12#)
  
• 50x KBS (1 pood/12kg)
  
• 40x Banded Pull-ups
  
• 30x Push-press (75/55#)
  
• 20x Box jumps (20")
  
• 10x Banded Ring Dips
  
  Novice
  
• 85x Squats
  
• 75x Sit-ups
  
• 65x Walking lunges
  
• 55x Singles
  
• 45x Wall ball (12/10#)
  
• 35x KBS (12kg/20#)
  
• 25x Jumping Pull-ups
  
• 15x Push-press (65/45#)
  
• 10x Box jumps (20")
  
• 5x Jumping Ring Dips
  
  

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