The WOD - FRI, 13SEPT13

HERO FRIDAY

"FALKEL"



U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

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: "FALKEL" AMRAP 25MIN:

Rx ■8 Handstand push-ups ■8 Box jump, 30 inch box ■15 foot Rope climb, 1 ascent Scaled ■8 Banded Handstand push-ups ■8 Box jump, 24 inch box ■15 foot Rope climb, 1 ascent Novice■8 Elevated Handstand push-ups ■8 Box jump, 20 inch box ■15 foot Rope climb, 1 ascent ROPE CLIMBING SUBSTITUTION Perform 3 reps of the following sequence per 1 rope climb: ■1x Towel Pull-Up ■1x Knees Lift at the top of the pull up ■1x Pistol while holding onto towel and lowering self to the ground

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