The WOD - THUR, 11AUG11

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
  

Deadlift, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
**Weighted step up executed with barbell loaded on back from the deck (ground to OHbb on backstep ups). Novice use dumbells.

Advanced
5 Rounds For Time(RFT)
*10 sit ups
*10 push up
*10 weighted step ups** (95/65#;24/20” box)

Rx
4 RFT
*10 sit ups
*10 push up
*10 WSU (95/65#; 24/20”)

Intermediate
4RFT
*10 sit ups
*10 push ups
*10 WSU (65/45#; 24/20”)

Novice
4RFT
*10 sit ups
*10 push ups
*10 WSU (20/10#DBs;24/20” box)

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