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
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- Advanced*
- Rx *With a Vest
Rx
- WBS, 20/15#
- SDHP, 75/55#
- Box Jump, 20"
- Push Press, 75/55#
- Row, Calories
Intermediate
- WBS, 15/12#
- SDHP, 65/45#
- Box Jump, 20"
- Push Press, 65/45#
- Row, Calories
Novice
- WBS, 12#
- SDHP, 55/35#
- Box Jump, 20"
- Push Press, 55/35#
- Row, Calories
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