The WOD - FRI, 08MARCH13

HERO FRIDAY

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.


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@80% & 2X3@85% Followed by: "BRADLEY" 10 RFT:

Rx
• Sprint 100 meters
  
• 10 Pull-ups
  
• Sprint 100 meters
  
• 10 Burpees
  
• Rest 30 seconds
  
  Scaled
  
• Sprint 100 meters
  
• 8 Banded Pull-ups
  
• Sprint 100 meters
  
• 8 Burpees
  
• Rest 60 seconds
  
  
  Novice
  
• Sprint 50 meters
  
• 6 Jumping Pull-ups
  
• Sprint 50 meters
  
• 6 Burpees
  
• Rest 60 seconds
  
  

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