Vagabond Team Workout....
*Vagabond CrossFit Olympic Lifting Class, Tuesday, September 6th, 2011 @ 6:35 pm(Come Work on Your Skills and Get Some Great Coaching)*
*Vagabond CrossFit Gymnastics Class will take place on Wednesday, September 7th, 2011 @ 5:35 pm(One of our most popular classes, so come on in and work those skills)*
*Click Here to See Full Sized Schedule Layout for the Fall Class Times.*
Notice Brucey in the middle of the picture? Wondering What He Is Thinking?
I. Dynamic and Mobility Prep Warm-Up:
A. 3 to 5 Minutes @ 70% of:
High Knees
Butt Kicks
Carioca
B. 7 to 10 Minutes of:
1. Lacrosse Ball Work(Shoulders and Lats)
2. Hamstring Prep
II. Strength and Conditioning Workouts of the Day:
A. Deadlift, 5 sets of 3, work up to a heavy 3 rep at the end
*Compare to July 29th, 2011*
B. “3 Sets of Fury”(3 Sets of the following movements for as many reps as possible):
1 Minute of Box Jumps @ 24/20
1 Minute of Kettlebell Snatches(30 seconds each arm) @ 55/35
1 Minute of DB Push Press @ 40/25
1 Minute of Row Cals @ Damper Setting@ 10/7
*Compare to July 19th, 2011*
Post Weights Used and Number of Reps Completed to Comments.
awesome workout…… great job to my partner Jessica!
First class back training in a while, different to again make the transition from athlete back to trainer, but enjoyed my first day back and really excited to be back!! Did the workout at 12pm and got 436 completely wiped me out. I did not go for a PR in my deadlift but kept it heavy at 405. Felt really good.
P.S. Heather D did say she was coming at 9am but was a NO SHOW so her nickname is now Heather ” NO SHOW” Dunlap
Glad you are back as a trainer to harass me!!Last day with my girls before school started today so had a lazy girly day. Thanks for missing me ;0)
hahahahah ok ok ok i will accept that as an excuse becasue i wasnt able to go to the OLY class, this week was not a dunlap tuesday maybe next week!!