"Aerobic Power 6"(1.17.2012)
Team Cindy... Get after it Vagabonds!!
*Vagabond CrossFit Olympic Lifting Class on Tuesday, January 17th @ 6:35 pm. Come in and work those skills. These are must attend classes to help you along with reaching your goals and better preparing you for group classes. Click HERE to see Workout of the Day.*
Jenna with chin over the bar.. Go Get it Girl!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of foam roll and lacrosse ball work:
*thoracic ext., dynamic stretches*
+
2 rounds of:
wall squats x 10
wall angels x 5
good mornings x 10
+
Front Rack Position Stretch
+
Coach B Clean Progressions
II. Lifestyle Phases Strength and Conditioning:
AI. Fitness Phase: Level 1 and Level 2
A. Front Squat, 10.8.6.4.2 @ 30×2, rest 2 minutes between sets
B. AMRAP 12 Minutes of:
Hang Power Clean x 1 @ 115/80, 95/65
AMRAP Front Squats
60 Second Plank Hold(Level 1- Elbows/ Level 2- Hands or Rings)
BII. Competition Phase:
A. Complete the following for as many rounds as possible of:
3 Minutes of:
5 Thrusters, fast moderate
100 meters Rowing @ 90%
*Rest 3:00 Minutes*
2 Minutes of:
10 Kettlebell Swings @ medium weight
Agility Sprints x 20 meters
*Rest 3:00 Minutes*
3 Minutes of:
5 Burpees
100 m of Rowing @ 90%
*Rest 3:00 Minutes*
2 Minutes of:
5 Deadlifts @ medium weight
5 Box Jumps
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