The WOD - FRI, 26APR13

HERO FRIDAY

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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: "SEAN" 10 RFT:

Rx ■Chest to bar pull-ups, 11 reps ■Front squat, 22 reps, 75/55# Scaled ■Pull-ups, 11 reps ■Front squat, 22 reps, 65/45# Novice ■Banded Pull-ups, 8 reps ■Front squat, 10 reps, 65/45#

Post time, rounds or load to comments