The WOD - FRI, 06DEC13

HERO FRIDAY

"CAMERON"


U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.
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:
"CAMERON"
1 RFT:

Rx
• 50 Walking lunge steps
  
• 25 Chest to bar pull-ups
  
• 50 Box jumps, 24" box
  
• 25 Triple-unders
  
• 50 Back extensions
  
• 25 Ring dips
  
• 50 Knees to elbows
  
• 25 Wallball "2-fer-1s", 20/16# ball
  
• 50 Sit-ups
  
• 15 foot Rope climb, 5 ascents
  Scaled
  
• 50 Walking lunge steps
  
• 25 pull-ups
  
• 50 Box jumps, 20" box
  
• 25 Double-unders
  
• 50 Back extensions/Good Mornings
  
• 25 Banded Ring dips
  
• 50 Knees to elbows/chest
  
• 25 Wallball, 20/16# ball
  
• 50 Sit-ups
  
• 3 ascents, Rope climb
  
  Novice
  
• 50 Walking lunge steps
  
• 25 Banded pull-ups
  
• 50 Box jumps, 20" box
  
• 25 Double-unders/50 singles
  
• 50 Good Mornings
  
• 25 Jumping Ring dips
  
• 50 Knees to elbows/chest
  
• 25 Wallball, 20/16# ball
  
• 50 Sit-ups
  
• 25 Ring Rows
  
  

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