The WOD - FRI, 28JUN13

HERO FRIDAY

"JAG 28"

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

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: "JAG 28" For time:

Rx
• Run 800 meters
  
• 28 Kettlebell swings, 2/1.5 pood
  
• 28 Strict Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 2/1.5 pood
  
• 28 Strict Pull-ups
  
• Run 800 meters
  
  Scaled
  
• Run 500 meters
  
• 28 Kettlebell swings, 1.5/1 pood
  
• 28 Kipping Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 1.5/1 pood
  
• 28 Kipping Pull-ups
  
• Run 500 meters
  
  Novice
  
• Run 400 meters
  
• 28 Kettlebell swings, 1 pood/12kg
  
• 28 Banded/jumping Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 1 pood/12kg
  
• 28 Banded/jumping Pull-ups
  
• Run 400 meters
  
  

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