Ross toughing out the last repetition, and on his way to a first place finish in the Second Event of the Turkey Throwdown!
*Vagabond CrossFit Scheduled Week for Thanksgiving Holiday*
Monday, Tuesday, and Wednesday: Regular Classes Scheduled
Thursday, November 24th(Thanksgiving): 9:00 am class only
Friday, November 25th: 10:00 am class only and Team Workout
Saturday and Sunday: Regular Classes Scheduled
Rebecca going strong during her Re-Test of the No Grain Challenge Workout. Results and winners will be posted next Monday!
I. Dynamic Specific:
3 minutes of z1 work
w/ dynamic stretches & scap retraction/thoracic work
+
2 rounds of
DL – only concentric phase x 5 w/ light weight
Lunge jumps x 6 *switching legs
shoulder/push press x 5 @ light weight
II. Dynamic Mobility:
1 Way Shoulder Stretch
Foam Roll x 5 Minutes of Lats and Upper Back Region
III. Strength and Conditioning:
I. Function:
A.Push Press, 3-3-3-3-3
B.“Death by Push Press”, On the Minute Every Minute until you can no longer complete the prescribed amount of repetitions within that minute. @ 75 lb/45 lbs
II. Being:
A.Push Press, 3-3-3-3-3
B.“Death by Push Press”, On the Minute Every Minute until you can no longer complete the prescribed amount of repetitions within that minute. @ 95/65
III. Will:
For Time of the following:
20 Clean and Jerks @ 205 lbs/95 lbs
30 Broad Jumps
40 Burpees
60 Lunges
100 Double Unders
Post Results to Comments.
Dam those double unders!!