"Baby Steps"(3.28.2011)
First Baby Steps in the New Location at the New Vagabond CrossFit in Easton, Massachusetts! 7 More Days and we will be moved in!
I. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
*Oly Barbell Complex- Snatch Variation
*Mobilization Piece*
90 Degree Quad Stretch- 2 Minutes Each Hip
II. Strength and Conditioning Workouts of the Day:
A. Push Press, 5 sets of 3, Sets Across
*The last few weeks we have done done Shoulder Press for sets across. We will be switching the movement to Push Press for sets across. Compare to Monday, March 21st, 2011 for Shoulder Press. Choose a weight for Shoulder Press that will be challenging, but doable for 5 sets of 3 reps across. Recommended weight would be to go up 5 to 10 percent from your shoulder press from last week.*
B. “Baby Steps”:
5 Rounds for Time of:
Row 150 m
Goblet Squats x 12 reps @ 55 /35
*Rest 3:00 Minutes*
5 Rounds for Time of:
Run 100 m
Wall Balls x 12 reps
III. Competitors Schedule Workouts of the Day:
A. Push Press, Find a 1 Rep Max
B. 10-9-8-7-6-5-4-3-2-1- of:
Wall Balls @ 20/14
Chest to Bar Pull-Ups
Burpees
Post Weights Used and Times to Comments.