The WOD - THURS, 23MAY13

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 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• 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:

RDL, 3X5, 185

Shoot Through, 2X10

Followed by:


WOD:

Triple Play!! AMRAP: Rx
Max rounds in 5 minutes of
• 5x Push Press (75#/55#)
  
• 8x Sumo deadlift high pulls (75#/55#)
  Rest 1 minute
  
Then, max rounds in 5 minutes of
• 5x Thrusters (75#/55#)
  
• 8x Pull-ups
  Rest 1 minutes
  
Then, max rounds in 5 minutes of
• 5x KB swings (1.5/1 pood)
  
• 8x Box Jumps (24")
  
Scaled
• Barbell 65/45#
  
• KBS 1 pood/12kg
  
• Box 20"
  
  Novice
  
• Barbell 55/35#
  
• KBS 12kg/20#
  
• Box 18"
  

Post load/time or rounds to comments.