The WOD - FRI, 01MAR13

HERO FRIDAY

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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: WOD: 5 RFT:

Rx
• 22 Kettlebell swings, 2/1.5 pood
  
• 22 Box jump, 24" box
  
• Run 400 meters
  
• 22 Burpees
  
• 22 Wall ball shots, 20/16# ball
  
  Scaled
  
• 20 Kettlebell swings, 1.5/1 pood
  
• 20 Box jump, 20" box
  
• Run 400 meters
  
• 20 Burpees
  
• 20 Wall ball shots, 16/12# ball
  
  Novice
  
• 18 Kettlebell swings, 1pood/12kg
  
• 18 Box jump, 18" box
  
• Run 200 meters
  
• 18 Burpees
  
• 18 Wall ball shots, 16/12# ball
  
  

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