The WOD - FRI, 06SEPT13

HERO FRIDAY

"OMAR"



U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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: "OMAR" 1RFT:

Rx ■ Barbell Thrusters, 95/65#, 10 reps ■ Bar-facing burpees, 15 reps ■ Barbell Thrusters, 95/65#, 20 reps ■ Bar-facing burpees, 25 reps ■ Barbell Thrusters, 95/65#, 30 reps ■ Bar-facing burpees, 35 reps Scaled ■ Barbell Thrusters, 75/55#, 10 reps ■ Bar-facing burpees, 10 reps ■ Barbell Thrusters, 75/55#, 15 reps ■ Bar-facing burpees, 25 reps ■ Barbell Thrusters, 75/55#, 20 reps ■ Bar-facing burpees, 35 reps Novice ■ Barbell Thrusters, 65/45#, 5 reps ■ Bar-facing burpees, 10 reps ■ Barbell Thrusters, 65/45#, 10 reps ■ Bar-facing burpees, 20 reps ■ Barbell Thrusters, 65/45#, 15 reps ■ Bar-facing burpees, 30 reps A burpee with your head closest to the thruster bar and feet furthest away when you're face down on the floor. Stand up, hop over the bar, turn around and do a burpee on that side of the bar (facing it). No need to clap your hands overhead on each rep, but you should hop over the bar with both feet, at the same time, and not step over.

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