The WOD - FRI, 2AUG13

HERO FRIDAY

"HANSEN"




Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).



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: "HANSEN" 5 RFT:

Rx
• Kettlebell swing, 2/1.5pood, 30 reps
  
• 30 Burpees
  
• 30 GHD sit-ups
  
  Scaled
  
• Kettlebell swing, 1.5/1 pood, 30 reps
  
• 30 Burpees
  
• 30 AbMat sit-ups
  
  Novice
  
• Kettlebell swing, 1 pood/12kg, 20 reps
  
• 20 Burpees
  
• 20 AbMat sit-ups
  
  

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