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:
Advanced155 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]
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