"CrossFit Tester Part 8"(2.21.2012)

High Bar Back Squat Position.. One of the tools we use in Vagabond, and one of our theories that the High Bar is more fundamental for CrossFit Style Workouts...


A.*All Regular Classes are scheduled for the remainder of the week, 6:00 am, 7:35 am, 9:00 am, 12:00 pm, 4:30 pm, 5:35 pm, 6:35pm.*

B.*Vagabond Olympic Lifting Class on Tuesday, February 21st @ 6:35 pm. Check the Vagabond Olympic Lifting Page out, and see what is on tap for the workout. CLICK HERE TO SEE WORKOUT FOR THE DAY.*

C. The CrossFit Opens are less than one day away, and we can still get people to sign up on our team. We need all the support that we can get, and we would love it for you to sign up for the CrossFit Opens. You will be doing these workouts anyways, so you mind as well sign up, and represent Vagabond across the world. However, there is going to be a mini competition within Vagabond as well. For those who cannot complete the workouts as RX, they will be placed within the Scaled Division. For the 5 weeks, you guys will compete for Top Women and Man in the Scaled Division. The winners will receive gift cards to Vagabond CrossFit. So, either way you are a winner.

If you have not signed up for the CrossFit Opens yet, and still want to support Vagabond for the whole world to see, please do so by clicking on the link below.


Dave Clark working hard...

I. Dynamic and Mobility Specific Prep Warm-Up:

3 Rounds of the following:
10 Wall Angels
10 Wall Squats
10 Supermans
Foam Roll-Thor Mobility
Snatch and Clean Deadlift Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Clean Grip Deadlift,, rest 2:00 minutes between sets
B. Push Press,, rest 2:00 minutes between sets
C. AMRAP 7 Minutes of:
8 KB Deadlifts
8 Burpees(Squat Thrust)
*Level 2*
A. Snatch Grip Deadlift,, rest 2:00 minutes between sets
B. Touch N Go Push Press @ 115/75 x 4 sets AMRAP, rest 2:00 minutes between sets
C. AMRAP 7 Minutes of:
8 Russian KB Swings
8 Burpees
B. Competition Phase:
A. Run 1K x 2 Sets @ 95%, rest 5:00 minutes between sets
*Rest 25:00 Minutes*
B. For Time of the following:
21-15-9 of:
Overhead Squats @ 95/65
Box Jumps @ 30/24 inches
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