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 - WED, 22AUG12



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
Clean & Jerk 4x3 each @ 80-80-85-85%% 1RM Followed By: Strength: Deadlift 4x3 each @ 80-80-85-85%% 1RM Followed by: WOD: TABATA THIS!! For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. ***BUY-IN - RUN 500M***
    Advanced*
  • Rx *With a Vest



    Rx
  • Push ups
  • Lateral Jumps
  • SDHP, 95/65#

    Intermediate
  • SDHP, 75/55#

    Novice
  • SDHP, 65/45#

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