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 - TUES, 21JUN11




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:

Skill:
Shoot Through , 3X5

Followed By:

WOD:

Advanced
  • 155 pound Power clean 15 reps
  • 30 Ring dips
  • 155 pound Power clean 12 reps
  • 24 Ring dips
  • 155 pound Power clean 9 reps
  • 18 Ring dips
  • 155 pound Power clean 6 reps
  • 12 Ring dips
  • 155 pound Power clean 3 reps
  • 6 Ring dips

    Rx
  • 135/95# pound Power clean 15 reps
  • 15 Ring dips
  • 135/95# pound Power clean 12 reps
  • 12 Ring dips
  • 135/95# pound Power clean 9 reps
  • 9 Ring dips
  • 135/95# pound Power clean 6 reps
  • 6 Ring dips
  • 135/95# pound Power clean 3 reps
  • 3 Ring dips

    Intermediate
  • 115/75# pound Power clean 15 reps
  • 15 Banded Ring dips
  • 115/75# pound Power clean 12 reps
  • 12 Banded Ring dips
  • 115/75# pound Power clean 9 reps
  • 9 Banded Ring dips
  • 115/75# pound Power clean 6 reps
  • 6 Banded Ring dips
  • 115/75# pound Power clean 3 reps
  • 3 Banded Ring dips

    Novice
  • 85/55# pound Power clean 15 reps
  • 15 Jumping Ring dips
  • 85/55# pound Power clean 12 reps
  • 12 Jumping Ring dips
  • 85/55# pound Power clean 9 reps
  • 9 Jumping Ring dips
  • 85/55# pound Power clean 6 reps
  • 6 Jumping Ring dips
  • 85/55# pound Power clean 3 reps
  • 3 Jumping Ring dips

    Followed By:

    Skill:
    Handstand Push-up,5 per min for 5 min

    Post time or rounds to comments.




    Clean...[wmv]

    Ring Dips... [ wmv]


  • No comments: