The WOD - TUES, 11DEC12

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 Yoke

3 RFT: Rx
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Thruster, 85/60#
  
• 10x Pull-ups
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x TGU, 5 per hand, 1pood/12kg
  
  
  
  Intermediate
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Thruster, 65/45#
  
• 10x Banded Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x TGU, 5 per hand, 12kg/20#
  
  
  
  Novice
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Thruster, 45/30#
  
• 10x Jumping Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x TGU, 5 per hand, 20/10#
  
  
  

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