The WOD - MON, 29AUG11

CONGRATULATIONS
to our athletes who just completed their Foundations course!


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, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:

Squat, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Advanced*

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min
*Run with Vest

Rx

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min

Intermediate

4x400m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(banded) in 2 min

Novice

6x200m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(jumping) in 2 min


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