The WOD - FRI, 10MAY13

HERO FRIDAY

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
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: 6 RFT:

Rx ■Sandbag carry, 50#(Sub 45/25# plate), 400 meters ■Push press, 115/85#, 12 reps ■Box jumps, 24", 12 reps ■Sumo deadlift high-pull,95/65#, 12 reps Scaled ■Sandbag carry, 50#(Sub 25/10# plate), 400 meters ■Push press, 95/65#, 12 reps ■Box jumps, 20", 12 reps ■Sumo deadlift high-pull,75/55#, 12 reps Novice ■Sandbag carry, 50#(Sub 25/10# plate), 200 meters ■Push press, 75/50#, 12 reps ■Box jumps, 18", 12 reps ■Sumo deadlift high-pull,55/30#, 12 reps

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