CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

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

    Post load/time or rounds to comments.

  • No comments: