151109 - CrossFit, SS

If you are participating in the strength program, your warm up will consist of some light cardio event IE 400m row, 20 cal on the airdyne, 30 double unders etc. then you'll start the first lift, the back squat with NO WEIGHT on the bar for 10. Each time you switch movements, you'll deload the bar and do 10 unloaded. Then work through warm-up sets starting at about 65% of your current 1RM and build until 80% of your 1RM then add until you cannot. Small leaps are better than large ones. 

CrossFit Warm-up
3 rounds
15 cal row or airdyne
10 EB front squats
10 EB push press
10 dynamic sprinters' lunges (pause to stretch in between each rep)

1. In 6 sets or less, establish 1RM front squat
2. 15 min work capacity test
   AMRAP 15:
   15 thrusters
     B. M:45 F:35
     I. M:75 F:55
     A. M:95 F:65
   15 pull-ups
   15 burpees to 6" or greater target

Starting Strength
Back squat
10E, 5, 5, 3, 3, 1
Press
10E, 5, 5, 3, 3, 1
Deadlift
10E, 5, 5, 3, 3, 1