The WOD - FRI, 22FEB13

HERO FRIDAY

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.

He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.
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: "STRANGE" 8 RFT:

Rx
• 600 meter Run
  
• Weighted pull-up with kettlebell, 1.5/1 pood, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 1.5/1 pood, 11 reps total
  
• Kettlebell thruster, 1.5/1 pood, 11 reps total
  
  Scaled
  
• 500 meter Run
  
• Strict/Banded pull-up, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 1 pood/12kg, 11 reps total
  
• Kettlebell thruster, 1 pood/12kg, 11 reps total
  
  Novice
  
• 400 meter Run
  
• Jumping, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 12kg/20#, 11 reps total
  
• Kettlebell thruster, 12kg/20#, 11 reps total
  
  
  

Post time, rounds or load to comments