The WOD - FRI, 27DEC13

HERO FRIDAY

"JORGE"




U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, 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 sister Gina.
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:

"JORGE "

1RFT :

Rx

• GHD sit-ups, 30 reps
• 155/110#  Clean, 15 reps
• GHD sit-ups, 24 reps
• 155/110#  Clean, 12 reps
• GHD sit-ups, 18 reps
• 155/110#  Clean,  9 reps
• GHD sit-ups, 12 reps
• 155/110#  Clean, 6 reps
• GHD sit-ups, 6 reps
• 155/110#  Clean, 3 reps

Scaled

• 135/95# Clean
• AbMat Sit up

Novice

• 95/65# Clean
• AbMat Sit up

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