The WOD - MON, 18JUL11

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
  

Snatch,1X5 & 2X5, 70% & 75% 1RM

Followed By:

Strength:
Back Squat,1X5 & 2X5, 70% & 75% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Box jump, 24" box, 15 reps

KBS, 2/1.5 pood, 20 reps

Double unders, 30 reps

AbMat sit up, 40 reps

Rx

Box jump, 20" box, 15 reps

KBS, 1.5/1 pood, 20 reps

Double unders, 25 reps

AbMat sit up, 30 reps

Intermediate

Box jump, 20" box, 10 reps

KBS, 1 pood/12kg, 15 reps

Double unders, 20 reps

AbMat sit up, 25 reps

Novice

Box jump, >20" box, 10 reps

KBS, 12kg/20#, 15 reps

Double unders, 20 reps (Or 60 singles)

AbMat sit up, 25 reps


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