The WOD - FRI, 15MAR13

HERO FRIDAY

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

He is survived by his son Landen, and his mother Delores Olivares.
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: 3 RFT:

Rx
• 9 Muscle-ups
  
• 15 Burpee pull-ups
  
• 21 Pull-ups
  
• Run 800 meters
  
  Scaled
  
• 9 Jumping Muscle-ups
  
• 15 Burpee pull-ups
  
• 21 Banded Pull-ups
  
• Run 800 meters
  
  Novice
  
• 9 Muscle-up Transition
  
• 10 Burpee pull-ups
  
• 15 Jumping Pull-ups
  
• Run 500 meters
  
  

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