"Filthy 50"(12.29.2011)

Working some dynamic box squatting with resistance training!

I. Vagabond CrossFit Throwdown and Competition:
Hey Vagabonds,
Here is the big question… Have you signed up for the Vagabond Throwdown on Saturday, February 18th, 2012? If your answer is no, then that is the wrong answer!!! This is a stress free, fun filled event, that will be held at Vagabond CrossFit on Saturday, February 18th, 2012 @ 10:00 am. There will be prizes, food, and a great community gathering. We have so far almost 25 Vagabonds signed up for the competition, but as the owner of the gym, I want more of you to sign up, and get a good feeling of what competitions feel like you in CrossFit. This will be a leveled competition meaning that all Vagabonds can sign up, and you will be placed in the right category for your fitness level. When you go to sign up, you will see a box for Scaled or RX, if you are a Level 2 or Competitor, then I suggest to sign up for the RX Division. If you are predominantly a Level 1, then sign up for the Scaled Division. Make the right choice, and sign up for this competition, and represent Vagabond CrossFit to the fullest. The great thing about signing up for these competitions is, that you actually have something to train for, and something that will push you to get into gym and hit those workouts!
Look to the right of the webpage, and you will see the sign up registration link for the Competition!

Just a little help from the kid to get through the workout!

II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Coaches Option
2 rounds of
Wall Squats x 5
Ring Holds x 5 seconds
Lunge w/ twist x 8
90 Degree Quad Stretch
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. “Filthy 25″
For time:
25 Box jump, 20”
25 Jumping pull-ups
25 Kettlebell swings (25, 18)
25 Walking Lunge steps
25 Knees to elbows
25 Push press (45, 35)
25 Back extensions or Good Mornings
25 Wall ball shots (14, 10)
25 Burpees
25 Double-Unders( 75 Single Unders)
*Level 2*
A. “Filthy 50”
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders
B. Will(Competition) Phase:
A. Find 1 Rep Max Close Grip Bench Press
B. DB External Rotations 3 sets of 8 8(each arm) @ 3021 @ 10% of 1 rep close grip bench press
C. 7 Rounds for time of:
10 Box Jumps @ 24/20
10 Burpees
Post Results to Comments.