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 - WED, 15JUN11




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 and Jerk, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Bench Press, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
AMRAP in 15min of:

Advanced*
  • Ab Mat Sit-ups, 25 reps
  • Box Jump, 20" box, 15 reps
    *With vest

    Rx
  • Ab Mat Sit-ups, 25 reps
  • Box Jump, 20" box, 15 reps

    Intermediate
  • Ab Mat Sit-ups, 20 reps
  • Box Jump, 20" box, 10 reps

    Novice
  • Ab Mat Sit-ups, 15 reps
  • Box Jump, 12-18" box, 8 reps


    Post load/time or rounds to comments.

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