The WOD - TUES, 18DEC12

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 Followed by: The WOD

For Time: Rx
• Box Jumps, 20 reps, 24"
  
• OHS, 20reps, 75/55#
  
• GHD Sit ups, 20reps
  
• Box Jumps, 20 reps, 24"
  
• Push Press, 20reps, 75/55#
  
• GHD Back Extension, 20reps
  
• Box Jumps, 20 reps, 24"
  
  Scaled
  
• Box Jumps, 20 reps, 20"
  
• OHS, 20reps, 55/35#
  
• AbMat Sit ups, 20reps
  
• Box Jumps, 20 reps, 20"
  
• Push Press, 20reps, 55/35#
  
• Good Morning, 20reps
  
• Box Jumps, 20 reps, 20"
  
  
  Novice
  
• Box Jumps, 15 reps, 18"
  
• OHS, 20reps, 55/35#
  
• AbMat Sit ups, 20reps
  
• Box Jumps, 15 reps, 18"
  
• Push Press, 20reps, 55/35#
  
• Good Mornings, 20reps
  
• Box Jumps, 15 reps, 18"
  
  
  

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