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, 11NOV11























< 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

Shoulder Press,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Deadlift, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Drivin' & Cryin'
5 rounds for time:
    Advanced
  • 20x GHD Sit-ups
  • 5x Push jerk (155/115#)



    Rx
  • 20x GHD Sit-ups
  • 5x Push jerk (135/95#)



    Intermediate
  • 20x AbMat Sit-ups
  • 5x Push jerk (115/75#)



    Novice
  • 20x GHD Sit-ups
  • 5x Push jerk (135/95#)


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