The WOD - FRI, 21JUNE13

HERO FRIDAY

"Nate"





In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



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: "NATE" AMRAP in 20min of:

Rx
• 2 Muscle-ups
  
• 4 Handstand Push-ups
  
• 8 Kettlebell swings, 2/1.5 pood
  
  Scaled
  
• 2 Jumping Muscle-ups/ Transitions
  
• 4 Banded Handstand Push-ups
  
• 8 Kettlebell swings, 1.5/1 pood
  
  Novice
  
• 2 Muscle Up Transitions
  
• 4 Elevated Push-ups
  
• 8 Kettlebell swings, 1 pood/12kg
  
  

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