Mobilization is a key component into Vagabond CrossFit's Programming! We do mobilization pieces everyday to prepare ourselves for our workout. Only way you can get better is by increasing your range of motion and loosening up those bits!
I. Vagabond CrossFit Team Competition:
Vagabond CrossFit will be sending two teams to the CrossFit Newton Throwdown on Saturday, January 29th, 2011. The Competition will begin at 9:00 am and will conclude at 12:00 pm. Support from fellow Vagabonds will be greatly appreciated for this event. We had a great turnout for the Beast of the East Event, and will be great to see some faces cheering on our fellow Vagabonds in this friendly competition.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes(Jump Rope)
Lunge Complex
Scorpion Stretch
Iron Cross Stretch
Inch Worm to Push-Up
Spiderman Lunge
Hamstring Band Stretch(Contract/Relax)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift(Total Body), 5-5-5
*Compare to September 2nd, 2010 and November 15th, 2010.*
B. AMRAP 12 of:
Strict Pull-Ups x 5 reps
DB Push Press x 10 reps
Broad Jumps x 50 Feet Total
*A Broad Jump is a squat into a standing jump. You will begin by squatting then jumping as far as possible in front of you.*
*DB Push Press Weight will be chosen by each Athlete to adhere to their physical abilities.*
*Pull-Ups Levels: Level 1=Body Rows. Level 2=Banded Pull-Ups. Level 3= Strict Pull-Ups*.
*Broad Jump Substitution will be Air Squats.*
IV. Competitors Schedule Workout of the Day:
A. Deadlift, 5-5-5
B. “AMRAP 12 with Weighted Pull-Ups(30-35 lbs)”
C. GHD Sit-Ups x 3 x 25 reps, rest 1:00 minute between sets.
Post Weights Used and Number of Rounds Completed.
Email: [email protected]
Call Us: 508-930-8734
6 thoughts on “"AMRAP 12"(1.21.2011)”
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got 8 rounds with 30 lb dumbells. Broadjumps were the killer for me.I need to push harder from now on.
Hey Matt, your clothes dry out yet?
I have been doing the Vagabond Workouts as of late, due to the fact I see such progress in our clients, so why not give my own programming a try. Did deadlifts and worked on form, as this is one of my biggest flaws in the deadlift.
Then did the Met-Con, got 13 rounds plus 1 rep with 40 lbs dumbbells.
See You All on Saturday, I will be Training!
haha Yeah im dry baby!! careful u may be the next victim of the vagabond parking lot
my first day back from being sick(still a bit sick) and it was a success!! i loved how many vagabonds were in the facility today and it just proves that we need more space. Kevin did a great job with postition people in order to create more room for the WOD and no one got ran over!!!! I got 11 full rds plus 5 pull ups. and i worked up to a 385 DL for 5. Hopefully tomorrow i will be back to normal….hahaa
nice job bruce! haha got the same.It was a good work out. had trouble on the pull ups. Time to do more strict pullups.
gunna hit the 10 am class tommorow for a change