Monday, December 10th, 2012

Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A. Deadlift @ 32×0, 10 sets of 2 reps @ 50% of last week(December 3rd, 2012), rest 30 seconds between sets. This is Speed Deadlift, we want athlete concentrating on...

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Friday, December 7th, 2012

Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 3-4 reps x 3 sets, rest 1:30 between sets. A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30 between sets. (People may increase difficulty by...

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Thursday, December 6th, 2012

MAP Sessions: 10 minutes on/5 minutes off x 3 sets A. 10 Minutes of the following @ 80%: Row 400 Meters 10 Burpees + Rest 5 Minutes + B. 10 Minutes of the following @ 80%: 25 Double Unders or 50 Single Unders 10 Barbell Front Squats @ 95/65...

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Wednesday, December 5th, 2012

Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee A. Front Squat @ 20×0, work to a heavy single, 12 Minute Time Limit. B1. Single Leg DB Split Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute. B2. Strict...

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Tuesday, December 4th, 2012

Static Core/Scap + Running MAP Based + Low %’s A1. Plank Holds(On Elbows) x 45 seconds x 3 sets, rest 45 seconds. A2. Single Arm DB Arm Shoulder Press @ 30×0, 6-8 reps/each arm x 3 sets, rest 45 seconds. B. Five Sets of the following: 15...

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Monday, December 3rd, 2012

Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A. Deadlift @ 30×0, work to a heavy single, 12 Minute Time Limit. B1. Db Russian Step Ups(Box @ knee height) @ 11×1, 6-8 reps x 3 sets, rest 1 minute. B2. Straight...

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Saturday, December 1st, 2012

CrossFit Tester(Team Workout) In teams of two for the Vagabond Workout: You must complete each 5 rounds for a total of 10 rounds for the workout of: 10 Deadlifts @ 225/135, 165/105, 135/85 250 Meters Row, Run 200 Meters, or Airdyne x 45 seconds...

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