The WOD - FRI, 05APR13

HERO FRIDAY

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David.
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: "WOOD": 5 RFT:

Rx
• Run 400 meters
  
• Burpee box jumps, 24", 10 reps
  
• Sumo-deadlift high-pull, 95/65#, 10 reps
  
• Thruster, 95/65#, 10 reps
  
• Rest 1 minute
  
  Scaled
  
• Run 300 meters
  
• Burpee box jumps, 20", 10 reps
  
• Sumo-deadlift high-pull, 75/55#, 10 reps
  
• Thruster, 75/55#, 10 reps
  
• Rest 1 minute
  
  
  Novice
  
• Run 200 meters
  
• Burpee box jumps, 18", 10 reps
  
• Sumo-deadlift high-pull, 65/45#, 10 reps
  
• Thruster, 65/45#, 10 reps
  
• Rest 1 minute
  
  

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