The WOD - FRI, 16AUG13

HERO FRIDAY

"HELTON"


U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

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: "HELTON" 3 RFT:

Rx
• Run, 800 meters
  
• Dumbbell squat cleans, 30 reps, 50/30# dumbbell
  
• Burpees, 30 reps
  
  Scaled
  
• Run, 600 meters
  
• Dumbbell squat cleans, 25 reps, 30/20# dumbbell
  
• Burpees, 25 reps
  
  Novice
  
• Run, 500 meters
  
• Dumbbell squat cleans, 20 reps, 30/20# dumbbell
  
• Burpees, 20 reps
  
  

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