The WOD - FRI, 11JAN12

HERO FRIDAY

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.












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
  

Clean, 1X3 70% & 2X3 75% & 2X3 80% 1RM Followed by: "JACK" AMRAP 20MIN:

Rx
• Push press, 115/80#, 10 reps
  
• KB Swings, 1.5/1 pood, 10 reps
  
• Box jumps, 24" box, 10 reps
  
  
  
  
  Scaled
  
• Push press, 95/65#, 10 reps
  
• KB Swings, 1 pood/12kg, 10 reps
  
• Box jumps, 20" box, 10 reps
  
  
  
  Novice
  
• Push press, 75/55#, 10 reps
  
• KB Swings, 12kg/20#, 10 reps
  
• Box jumps, 18" box, 10 reps
  
  

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