*The 2012 CrossFit Opens are right around the corner. We have a number of people who are interested, or just cannot wait for the 2012 CrossFit Season to begin. The Open Registration Date begins on February 1st, 2012, and the CrossFit Opens Competition will begin on February 22nd, 2012. This year we would like to put together a team, so I am asking all women from Vagabond CrossFit to sign up online where the CrossFit Opens Website is, and make this possible. We have the talent to put together a great team, and make a run during the Opens. So start looking for more post on the Opens, and where to register for the individual event. Pleae click HERE to see more information on the CrossFit Opens 2012.*

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Row/Jump Rope Work
+
2 rounds of
10 Back Extensions
10 Wall Squats
10 Indian Push-Ups
+
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. DB Powell Raise, 3 sets of 8 @ 3020
B. Barbell Bent Over Row, 3 sets of 4-6 @ 3020
C. 10 Rounds for time of:
5 Banded Pull-Ups
10 Box Jumps @ 20/16
*Level 2*
A. DB Powell Raise, 3 sets of 8
B. Barbell Bent over Row, 3 sets of 4-6
C. 10 Rounds for time of:
5 Pull-Ups
10 Box Jumps @ 24/20
*Level 2 can scale up to Chest to Bar Pull-Ups*
B. Competition Phase:
A. Overhead Squat, work to a heavy double, 10 Minute Time Limit, work up to it fast!!!
B. Barbell Walking Lunges, 12 steps x 3 sets, work with a medium to heavy weight
C. 3 Sets of:
10 Thrusters
Row 200 m
Rest 5:00 Minutes
3 Sets of:
20 Abmat Sit-Ups
15 Back Extensions
10 Ring Push-Ups
Post Results to Comments.