CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - FRI, 24JUN11




Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:


  • Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension
  • Pull-up
  • Dip

*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
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

Clean, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

Strength:
Shoulder Press, 3-2-1-1-1, 85-90-95% 1RM

Followed By:

WOD:
3 Rounds for time:

Advanced
Thrusters, 115/85#, 15reps
Pull-ups, 20 reps
AbMat Sit-ups, 25 reps
Back Extensions, 30 reps

Rx
Thrusters, 95/65#, 15reps
Pull-ups, 20 reps
AbMat Sit-ups, 25 reps
Back Extensions, 30 reps

Intermediate
Thrusters, 65/35#, 15reps
Pull-ups, 15 reps
AbMat Sit-ups, 20 reps
Back Extensions, 20 reps

Novice
Thrusters, 55/30#, 10reps
Pull-ups, 10 reps
AbMat Sit-ups, 15 reps
Back Extensions, 15 reps

Post load/time or rounds to comments.

No comments: