"Death by Burpee"(4.26.2011)

Shawn has been a great addition to Vagabond CrossFit! Notice his attempt at full Hip Extension on a Box Jump!

I. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
*Mobility Piece*
1. Hamstring Banded Stretch: 2 Minutes each Ham
2. Lacrosse Ball Shoulders: 2 Minutes each Shoulder
II. Conditioning and Strength Endurance Workouts of the Day:
A. “Death By Burpee”
*On the Minute Every Minute, Complete to Prescribed Amount of Burpees within that Minute.*
*On the first minute, you will complete 1 Burpee, On the Second Minute, you will complete two burpees, and so on, until you can no longer complete to prescribed amount of burpees within that minute.*
B. Strength Endurance Workout of the Day:
*Rest 3:00 Minutes after you complete your prescribed amount of Burpees*
Then complete the following barbell movement with out letting go of the bar. You may rest at the bottom, but hands cannot come off barbell, and you may also do touch and go as well.*
Deadlift x 20 reps @ 225 lbs/135 lbs
Post Number of Rounds Completed to Comments.