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, 08JUL11




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

Push Jerk, 3X5, 65 -70-75% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 65 -70-75% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced
  • Pull ups, 15 reps
  • Double unders, 30reps
  • Ring Dips, 15 reps

    Rx
  • Pull ups, 10 reps
  • Double unders, 20reps
  • Ring Dips, 10 reps

    Intermediate
  • Banded Pull ups, 10 reps
  • Double unders, 20reps
  • Banded Ring Dips, 10 reps

    Novice
  • Jumping Pull ups, 10 reps
  • Double unders, 20reps
  • Jumping Ring Dips, 10 reps

    Post load/time or rounds to comments.

  • No comments: