The WOD - FRI, 12APR13

HERO FRIDAY

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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: "PHEEZY": 3 RFT:

Rx
• Front squat, 165/115#, 5 reps
  
• 18 Pull-ups
  
• Deadlift,225/155#, 5 reps
  
• 18 Toes-to-bar
  
• Push jerk, 165/115#, 5 reps
  
• 18 Hand-release push-ups
  
  Scaled
  
• Front squat, 135/95#, 5 reps
  
• 18 Banded Pull-ups
  
• Deadlift,185/115#, 5 reps
  
• 18 Knees to Elbow
  
• Push jerk, 135/95#, 5 reps
  
• 18 Hand-release push-ups
  
  Novice
  
• Front squat, 95/65#, 5 reps
  
• 18 Banded Pull-ups
  
• Deadlift,155/95#, 5 reps
  
• 18 Knees to chest
  
• Push jerk, 95/65#, 5 reps
  
• 18 push-ups
  
  

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