The WOD - FRI, 04JAN13

HERO FRIDAY

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005












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: Strength: Deadlifts,3X5, 65 -70-75%1RM "JT" 21-15-9 RRFT:

Rx
• HSPU
  
• Ring Dips
  
• Push Ups
  
  Scaled
  
• Banded HSPU
  
• Banded Ring Dips
  
• Push Ups
  
  Novice
  
• Shoulder Press, 55/35#
  
• Jumping Ring Dips
  
• Modified Push Ups
  
  

Post time, rounds or load to comments