Jared from Route One CrossFit and Shawn from Vagabond getting through some Thrusters! Notice Shawn in the background driving his head through and Jared in the midst of finishing his Thrusters with proper triple extension and tight belly throughout the movement!
I. Dynamic Movement(5 to 7 Minutes before Class):
3 Rounds of:
Run 200 m
PVC Dislocates x 15 reps
Hollow Rocks x 10 reps
Air Squats x 15 reps
II. Class Warm-Up:
“Vagabond Warm-Up”
III. Mbilization Piece Warm-Up:
1. Foam Roll and Lacrosee Ball Work on the Upper Body and Lower Body
A. Lacrosse Ball Work on Shoulders- Take lacrosse ball and put into scapula and high deltoid area
B. Foam Roll Quads- Let’s mash and roll out those areas we have hit hard this week, QUADS
IV. Strength and Conditioning Workouts of the Day:
A. AMRAP Handstand Push-Ups x 3:00 Minutes
*Level 1*
Kick up to Handstandand Max Handstand Holds or Negatives for 3 Minutes
*Level 2*
Abmat Range of Motion Handstand Push-Ups
*Level 3*
Wall Facing Handstand Push-Ups or Raised Elevated Surface Handstand Push-Ups back against wall(Use Plates)
B. AMRAP 18 Minutes of:
5 Deadlifts @ 225 lbs/145 lbs
20 Double Unders
10 Wall Balls @ 20/14
Sprint 100 m(Sprint to end of parking lot and back)
*Level 1*
Deadlifts @ 135 lbs/95 lbs and Double Unders count miss attempts or 60 Single Unders
*Level 2*
Deadlifts @ 185 lbs/115 lbs and Scaled Reps of Double Unders( 15 or less doubles and count miss attempts)
*Level 3*
Deadlifts @ 225 lbs/145 lbs and 20 Double Unders
Post Number of Handstand and Number of Rounds Completed to Comments.
Can you say GOAT workout!! UGH, I will drag my sorry self there tomorrow and see if I can get through one round in 18 minutes…….damn those double unders
Hi,
Today’s workout was a good one!!
*This message is to the VRC – (Vagabond Running Club)… On Sunday June 26th there is 10K in Boston. It will be the first B.A.A 10K if anyone is interested in running- it says open to all runners… http://www.baa.org/races/10K
The Running Club will meet every Sunday at 8:30 am. It will meet for its first Running Club this Sunday, June 12th, 2011 at 8:30 am. It will run every Sunday, and also the workout will be posted every Sunday. It will mostly consist of long, slow distance running and just an enjoyable time for Vagabonds to run together. Since, this is new, we will plan on scheduling running events and signing up for running events in the future. We just want to see where this goes. So, let’s meet first this Sunday at 8:30 am.
Where are we meeting for the run, at Vagabond?
Hey Heather,
The plan is to meet at Vagabond at 8:30 am and just go out and have a nice fun run! My goal with this is not to create elite athletes, but maybe just use as a recovery tool from the week and what not… There is a place for Long, Slow, Distance at some points in our fitness! See you at 8:30 am on Sunday