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
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 Clean 1X3@80 1RM - Power Clean 1X3@85 1RM - Clean 2X3@90 1RM
Followed By:
Strength:
Bench Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:
WOD:
KETTLE HELL!
AMRAP 12Min:
- Advanced*
2/1.5 pood
- 10x KBS
- Farmer's Carry 25 M
- 5x per Hand KB Clean & Jerk
- Farmer's Carry 25 M
- 5x per Hand KB OHS
- Farmer's Carry 25 M
- 5x KB Snatch
Rx
1.5/1 pood
- 10x KBS
- Farmer's Carry 25 M
- 5x per Hand KB Clean & Jerk
- Farmer's Carry 25 M
- 5x per Hand KB OHS
- Farmer's Carry 25 M
- 5x KB Snatch
Intermediate
1 pood/12kg
- 10x KBS
- Farmer's Carry 25 M
- 5x per Hand KB Clean & Jerk
- Farmer's Carry 25 M
- 5x per Hand KB OHS
- Farmer's Carry 25 M
- 5x KB Snatch
Novice
12kg/20#
- 10x KBS
- Farmer's Carry 25 M
- 5x per Hand KB Clean & Jerk
- Farmer's Carry 25 M
- 5x per Hand KB OHS
- Farmer's Carry 25 M
- 5x KB Snatch
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