Two Super Friends to Help you with your Mobilization is Much Better than One!
* Vagabond CrossFit Labor Day Weekend Schedule: Saturday, September 3rd, 2011: 9:00 am Class/ Sunday September 4th, 2011: Gym Closed/ Monday, September 5th, 2011: 11:00 am Class*
I. Strength and Conditioning Workouts of the Day:
A. Handstand Push Ups, 5 sets of 5
*Level 1: Handstand Holds, 30 seconds x 5 sets
*Level 2: Abmat Range of Motion Handstand Push Ups, 5 sets of 5
*Level 3: Regular Handstand Push Ups, 5 sets of 5
*Advanced: Increase Range of Motion Handstand Push Ups, 5 sets of 5
B. “A Loss For Words”(Complete the following for time of):
21-18-15-12-9-6-3 of:
Sumo Dead High Pulls @ 75/45
Burpees
*Level 1 and Level 2 scale as need on the Sumo Dead High Pulls*
*K-Star Mobility WOD from Wednesday, September 1st, 2011*
[youtube http://www.youtube.com/watch?v=xE4N6G4xJHU]
II. K-Star Mobility WOD:
The above video is by K-Star and his mobility team about improving on the Front Rack Position in the front squat or clean position. You should be checking this site out everyday, and getting some pretty cool tips on how to improve on your supple joints and muscles. If you look to the right of the webpage, you will see the link to the mobility page, just click and get going on YOUR MOBILITY!
Post Time to Complete to Comments.
I totally miss the mobility stuff! That is something we lack at the new place I am at. Take advantage of every second of mobility!!
Nice Job by the 9 o’clock crew…
I was told today was a ‘recovery workout.’ I don’t feel ‘recovered’ -I blame the burpees
12:16 rx
Kellyanne–miss you!
I agree Melissa, not sure where the recovery was built in. Good workout for a Friday. 10:13 rx.
today was a good workout i got 747 on the wod it was a good one just kept moving thorughout went unbroken….enjoyed the hand stand pushups, havent performed those movements in a while so it was good to get back to them!
Melissa and Ross you guys kicked ass this morning. Thanks for the cheering and motivation at the end…… I HATE BURPEES and I certainly didn’t feel recovered!! 13.47 Rx (I think that was my time)