The WOD - FRI, 26JULY13

HERO FRIDAY

"BULGER"


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
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: "BULGER" 10 RFT:

Rx ■ Run 150 meters ■ C2B Pull-ups, 7 reps ■ Front squat,135/95#, 7 reps ■ Handstand push-ups, 7 reps Scaled ■ Run 150 meters ■ Pull-ups, 7 reps ■ Front squat,95/65#, 7 reps ■ Banded Handstand push-ups, 7 reps Novice ■ Run 150 meters ■ Banded Pull-ups, 5 reps ■ Front squat,95/65#, 5 reps ■ Elevated push-ups, 5 reps

Post time, rounds or load to comments