The WOD - FRI, 01FEB13

HERO FRIDAY

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

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 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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Followed by: "BRADSHAW" 10 RFT:

Rx
• Handstand push-ups, 3 reps
  
• Deadlift,225/155#, 6 reps
  
• Pull-ups, 12 reps
  
• Double-unders, 24reps
  
  Scaled
  
• Banded Handstand push-ups, 3 reps
  
• Deadlift,185/135#, 6 reps
  
• Banded Pull-ups, 12 reps
  
• Double-unders, 24reps or Singles, 72 reps
  
  
  Novice
  
• Elevated push-ups, 3 reps
  
• Deadlift,155/105#, 6 reps
  
• Jumping Pull-ups, 12 reps
  
• Singles, 48 reps
  
  

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