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, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:
Strength:
Bench Press, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:
WOD:
Max rounds in 12 minutes
Advanced*
- 3x Power snatches (75% power snatch 1RM)
- 3x Pull-ups
- 6x Push-ups
- 9x Box jumps (20 inch)
*Vest
Rx
- 3x Power snatches (75% power snatch 1RM)
- 3x Pull-ups
- 6x Push-ups
- 9x Box jumps (20 inch)
Intermediate
- 3x Power snatches (50% power snatch 1RM)
- 3x Pull-ups(Banded)
- 6x Push-ups
- 9x Box jumps (20 inch)
Novice
- 3x Power snatches (50% power snatch 1RM)
- 3x Pull-ups(Jumping)
- 6x Push-ups
- 9x Box jumps (18 inch)
Post load/time or rounds to comments.