"Clean and Row"(9.30.2011)

Group Mobility Work... Great Stuff and Prevents Injuries

*Reminder: Vagabond CrossFit Yoga Class this Saturday, October 1st @ 10:15 am*

*Make sure you wish Melissa “Big Mamma” O’Brien a Happy Birthday this weekend, and hopefully we get a future CrossFitter soon with theĀ future birth of her daughter, Lilly, very soon!


Shoulder Press Position..

I. Dynamic Specific:
3 Rounds of:
Air Squat x10 repetitions
Single Unders x 20 repetitions
Butt Kicks x 20 meters
Coach B Warm-Ups: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
II. Dynamic Mobility:
1. Shoulder Internal Rotation Work
2. Hamstring Banded Stretch
III. Strength and Conditioning Workouts:
A. Deck Power Cleans, 5-5-5-3-3-3
B. “Row Conditioning”:
4 sets of the following:
Row 1000 m, rest 3:00 Minutes between sets
*Your deviation period between your worst row and best row should only be 5 Seconds.*
*Level 1*
Strength: Deadlifts, 5-5-5-3-3-3
Row, 4 x 500 m, rest 2:00 minutes between sets
*Level 2*
Strength: Power Cleans, 5-5-5-3-3-3
Row, 4 x 750 m, rest 3:00 minutes between sets
*Level 3*
Strength: Power Cleans, 5-5-5-3-3-3
Row, 4 x 1000 m, rest 3:00 minutes between sets
Post Weights Used and Best and Worst Row Time to Comments.