The WOD - TUES, 29OCT13

DO A GIRL TUESDAY!!

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:
"JACKIE"TABATA Style...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied to each station with a 1 minute rest/rotaqtion between stations.
Rx
■Row
■Thruster 45/30#
■Pull-ups
Scaled
■Row
■Thruster 30/15#
■Banded Pull-ups
Novice
■Row
■Thruster 15#/PVC
■Jumping Pull-ups
Post load/time or rounds to comments.