The WOD - FRI, 28OCT11

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...view the Warm-Up[wmv.]. 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
  

Hang Power Snatch,1X3 @ 70% 1RM, Power Snatch, ,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Bench Press, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
Advanced*

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps

*With a weight vest

Rx

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps



Intermediate

40x Push-ups

10x Star jumps

40x AbMat Sit-ups

10x Star jumps

40x Jumping Pull ups

10x Star jumps

40x Back Extensions/Good Mornings (45/30#)

10x Star jumps


Novice

25x Push-ups

10x Star jumps

25x AbMat Sit-ups

10x Star jumps

25x Jumping Pull ups

10x Star jumps

25x Good Mornings (30/15#)/Supermans

10x Star jumps


Post time, rounds or load to comments