The WOD - TUES, 07MAY13

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 an 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: Followed By: WOD: Constant movement is the key to success here. If you are standing around looking at the weight, you need to scale down. There is a place in CrossFit for heavy weights but an AMRAP is not it. Just keep moving as fast as you can for 5 minutes. If you do not have cotton mouth at the end of this workout, you did not do it with enough intensity.

Rx AMRAP 5 minutes of:
• 10 x Body weight dead lift
  
• 8 x 30/20#, Dumb bell push press
  
• 5 x Pull up
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x Body weight Squat
  
• 8 x MedBall Clean, 20/16#
  
• 5 x Ring Dip
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x Body weight Squat
  
• 8 x MedBall Clean, 20/16#
  
• 5 x Ring Dip
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x KBS 2/1.5 pood
  
• 8 x Burpees
  
• 5 x AbMat Situp
  
  Scaled
  
• Banded pull up/dip
  
• .75 BW for Deadlifts & Squats
  
• 20/10# Dumbbells for Presses
  
• 16/12# Medballs for cleans
  
• 1.5/1 pood KB
  
  Novice
  
• Jumping pull up/dip
  
• .5 BW for Deadlifts & Squats
  
• 20/10# Dumbbells for Presses
  
• 12/10# Medballs for cleans
  
• 1 pood/12kg KB
  
  

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