The WOD - THUR, 25JULY13

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 Work: TGU - 2 x 3 reps per hand L Sit - 5 X 10 sec hold Followed by: WOD: 15 Minutes of AWESOME 3 rounds, 5 stations, 1 min each station, max effort Rx

Row (cals)

Thruster 95/65#

KB swings, 1.5/1 pood

AbMat Sit-ups

Box jumps, 20"

Scaled

Row (cals)

Thruster 75/55#

KB swings, 1 pood/12kg

AbMat Sit-ups

Box jumps, 18"

Novice

Row (cals)

Thruster 65/45#

KB swings, 12kg/20#

AbMat Sit-ups

Box jumps, 12"


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