The WOD - FRI, 19APR13

HERO FRIDAY

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

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: "ZEUS" 3 RFT:

Rx ■Wall ball shots, 20/16#, 30reps ■Sumo deadlift high-pull,75/55#, 30 reps ■Box jump, 20", 30reps ■Push press, 75/55#, 30 reps ■Row 30 calories ■Push-ups, 30 reps ■Body weight Back squat, 10 reps Scaled ■Wall ball shots, 20/16#, 20reps ■Sumo deadlift high-pull,75/55#, 20 reps ■Box jump, 20", 20reps ■Push press, 75/55#, 20 reps ■Row 20 calories ■Push-ups, 20 reps ■.75 Body weight Back squat, 10 reps Novice ■Wall ball shots, 16/12#, 20reps ■Sumo deadlift high-pull,55/30#, 20 reps ■Box jump, 18", 20reps ■Push press, 5530#, 20 reps ■Row 20 calories ■Push-ups, 20 reps ■.5 Body weight Back squat, 10 reps

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