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

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