Wednesdays and Fridays with Andrew

08 Jul

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)
  • Pull-up
  • Dips

Note: For a workout that’s dip or pull-up centric, I will suggest some substitutions for the warmup.

3 thoughts on “Wednesdays and Fridays with Andrew

  1. BTW, if anyone has $25 that’s really annoying and hard to get rid of, the Crossfit Journal might be worth check out. $25 gets you a year’s access to the full archive (loads of pdfs up to about 2008, loads of videos more recently.)

    Usually, there’s a new video every day.

  2. Also, is it worth listing the order as an experiment, so people can practice HSPU for Diane, and dips before Elizabeth?

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