The WOD - FRI, 25OCT13

HERO FRIDAY

"DON"



U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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: "DON" :

Rx 1 RFT: ■66 Deadlifts, 110/80# ■66 Box jump, 24" ■66 Kettlebell swings, 1.5/1 pood ■66 Knees to elbows ■66 Sit-ups ■66 Pull-ups ■66 Thrusters, 55/45# ■66 Wall ball shots, 20/16# ball ■66 Burpees ■66 Double-unders Scaled 2 RFT: ■33 Deadlifts, 95/65# ■33 Box jump, 20" box ■33 Kettlebell swings, 1 pood/12kg ■33 Knees to Chest ■33 Sit-ups ■33 Banded Pull-ups ■33 Thrusters, 45/30# Bar ■33 Wall ball shots, 16/12# ball ■33 Burpees ■33 Double-unders / 66 Singles Novice 1 RFT: ■33 Deadlifts, 95/65# ■33 Box jump, 20" box ■33 Kettlebell swings, 1 pood/12kg ■33 Knees to Chest ■33 Sit-ups ■33 Banded Pull-ups ■33 Thrusters, 45/30# Bar ■33 Wall ball shots, 16/12# ball ■33 Burpees ■33 Double-unders / 66 Singles

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