Dynamic Mobility Warm-Up is an integral part of Vagabond CrossFit's Programming! Only way we can get better is by mobilizing for the movements that are going to be put in front of us!
I. Dynamic Mobility Warm-Up:
Row or Bike x 3:00 Minutes
Hamstring Band Stretch(Deadlift Preparation)
Squat Opener Series(Wall Ball Prep)
Fundamental Prep(10 Reps of each movement):
Deadlift(PVC)
Sumo Deadlift High Pull(PVC)
Air Squat
Front Squat(PVC)
II. Skill Transfer Exercises and Metabolic Conditioning Workout of the Day:
A. Snatch Progressions:
Snatch Push Press
Pressing Snatch Balance
Overhead Squat
Heaving Snatch Balance
Snatch Balance
B. “Desire”(6 Rounds for time):
Wall Balls x 15
Deadlifts x 10
Run 200 m
*Level 1*
Deadlifts @ 135/95
*Level 2*
Deadlifts @ 165/115
*Level 3*
Deadlifts @ 205/145
III. Competitors Schedule Workouts of the Day:
A1. 2 Position Cleans @ 82%, 5 x 1
A2. Rack Jerk @ 75%, 2 x 3, 80% x 1 x 4
B. 6 Rounds for time of:
10 Deadlifts @ 255/185
12 Ring Dips
Run 200 m
Post Time to Complete to Comments.
Nicole- I knew I had another Brownie recipe!! This one calls for less ingrediants although the brownies come out flatter. Enjoy!
6 Tbsp oil
2 eggs
1/2 c honey
1/2 c almond or pecan meal (I used almond meal)
1/2 c unsweetened cocoa powder
Bake at 350 for 15-20 minutes.
If you use a smaller pan and the batter is poured in thick, it comes out more like cake than like brownies. I used a 9×9 pan for mine.
thats my wife right there, i call her ther Paleo Queen!
fantastic thank you!!
I want a brownie. PS for whatever reason, this workout destroyed me!
Melissa,
Do you use coconut oil? Thanks:)
Melissa … I am going to hire you and Jenna to be my personal chiefs … because that is the only way I will eat paleo. lol. Thanks to Kevin and Jess for the great pointers on deadlift tonight!! … My form totally sucks and my back hates me right now. Yikes!! Good job today everyone! =)
No I use olive oil ( that’s all I ever have)