"Flip the World Upside Down"(12.13.2011)

CrossFit Gymnastics Seminar!

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm. Work on those high skill movements, and get some great coaching for a full hour with Coach John Dunlap! Click HERE to see workout of the day for Olympic Lifting.*

I.  The One Joint Rules by K-Star:

Here is a great video about the importance of staying within your center of gravity and point of line by Kelly Starret. We always talk within Vagabond CrossFit about staying tight through your midline to ensure safety and any avoidance from injury. Remember to stay in that hollow position, keep your midline tight, and avoid overextending within the spine!

The One Joint Rule

II. Dynamic Specific Prep Warm-Up:

3 to 5 Minutes of Dynamic Stretches
2 Rounds of:
Powell Raise @ 3030 x 4 each side
Wall Squat @ 42×0 x 5 reps
Superman x 8
Handstand Kick-Up Review x 5 Minutes
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. AMRAP 20 Minutes of:
250 m Row
3 Regular Push-Ups or Pike Box Handstand Push-Ups
6 Knee Raises or Knees to Elbows
9 Box Jumps @ 20/16
*Level 2*
A. AMRAP 20 Minutes of:
250 m Row
3 Handstand Push-Ups
6 Toes to Bar
9 Box Jumps @ 24/20
B. Will(Competition) Phase:
A. 1 Snatch Push Press + 2 Overhead Squats x 5 sets
B. 10 Chest to Bar Pull-Ups x 4 sets, rest 60 seconds
C. AMRAP Double Unders x 1 minute x 4 sets, rest 60 seconds
D. 5 Sets of the following:
5 Touch n Go Deadlifts @ Heavy
Sprint 200 m @ Max Effort
Post Results to Comments.