The WOD - FRI, 15FEB13

HERO FRIDAY

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
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: "HOLLEYMAN" Thirty rounds for time of:

Rx
• Wall ball shots, 20/16#, 5reps
  
• Handstand push-ups, 3reps
  
• Power clean, 225/155#, 1rep
  
  Scaled
  
• Wall ball shots, 20/16#, 5reps
  
• Banded Handstand push-ups, 3reps
  
• Power clean, 175/125#, 1rep
  
  Novice
  
• Wall ball shots, 16/12#, 5reps
  
• Elevated push-ups, 3reps
  
• Power clean, 135/95#, 1rep
  
  

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