On Wednesdays and Fridays, I’m on a back-to-basics campaign. Good old fashioned, world beating, Crossfit benchmark workouts, so you can compare your performance against other crossfitters world wide.
Make a note of your time and post it up. Every workout is a benchmark!
I will also be (re-introducing) the “official” CrossFit Warm-up, as found in the April 2003 CrossFit Journal.
Three rounds of 10-15 reps of:
- Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
- Overhead Squat with broomstick
- Sit-up (in pairs, holding feet over box)
- Back-extension (in pairs, holding feet over box)
Note: For a workout that’s dip or pull-up centric, I will suggest some substitutions for the warmup.