The WOD - FRI, 02SEP11

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
  

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


Followed By:

Strength:
Deadlift,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
1-2-3-4-5-6-7-8-9-10 Rep rounds for time:

Advanced*

KBS 2/1.5 pood

Chest 2 Bar Pull-ups

Standing Broad Jumps, 10m
*Vest

Rx

KBS 1.5/1 pood

Chest 2 Bar Pull-ups

Standing Broad Jumps, 10m

Intermediate

KBS 1 pood/12kg

Pull-ups

Standing Broad Jumps, 10m

Novice

KBS 1 pood/12kg

Pull-ups (Banded/Jumping)

Standing Broad Jumps, 5m

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