The WOD - FRI, 5AUG11

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, 75-80-85%, 1RM

Followed By:

Strength:
Back Squat, 3X5, 75-80-85%, 1RM

Followed By:

WOD:
25-20-15-10-5 Rep rounds for time:

Advanced*

BUY-INDouble Unders, 25reps

WBS, 20/15#

SDHP, 95/75#

AbMat Sit Up

BUY-INDouble Unders, 25reps
*With Vest

Rx

BUY-INDouble Unders, 25reps

WBS, 20/15#

SDHP, 95/75#

AbMat Sit Up

BUY-INDouble Unders, 25reps

Intermediate

BUY-INDouble Unders, 20reps

WBS, 15/12#

SDHP, 75/55#

AbMat Sit Up

BUY-INDouble Unders, 20reps

Novice

BUY-INSingles, 40reps

WBS, 12#

SDHP, 65/45#

AbMat Sit Up

BUY-INSingles, 40reps


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