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
Clean & Jerk 3X5@75-80-85 1RM
Followed By:
Strength:
Bench Press 3X5@75-80-85 1RM
Followed by:
WOD:
AMRAP in 12 Min of:
- Advanced*
- * With a Vest
Rx
- 10x Wall-ball (20/15#)
- 10x Toes to bar
- 10x Box jump (24")
Intermediate
- 10x Wall-ball (15/12#)
- 10x KTE
- 10x Box jump (20")
Novice
- 10x Wall-ball (15/12#)
- 10x Leg Lifts
- 10x Box jump (18")
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