"Games Day WOD 3"(4.7.2011)

Melissa using blocks to solve some flexibility problems and to ensure she is in a safe and productive set up for the deadlift. Nice Job Melissa!

I. Grand Opening at Vagabond CrossFit on Saturday, April 30th, 2011:
Vagabond CrossFit will be having a Grand Opening on Saturday, April 30th, 2011 @ 10:00 am to 1:00 pm. The first workout will kick off at about 10:30 am. We will have two different style of workouts. The first workout will be for any beginners, and anyone just looking to get a good workout in with no added pressure. This will give anyone an opportunity to particpate in the day’s event and give anyone new to try a CrossFit workout for the first time.
The Second workout will be a competition style workout for anyone who wants to compete in a more intense atmosphere. The workout will be performed as RX, and there will be a prize handed out by Again Faster to the Top Male and Female Performance for the Day.
Make sure you spread the word and Support Vagabond CrossFit at our new Location!
We will have a few sponsore at the event as well. VitaCoco, Steve’s Orginial, Again Faster, and Paleotrition!

II. Dynamic and Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Clean and Jerk Variations
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
Push Press Behind Neck
Jerk Behind Neck
Push Press in Front
Jerk in Front
Calf and Achilles Relief:
Lacrosse Ball Work on Calf
Calf Stretch
Barbell or Foam Roll Achilles
III. Conditioning Workouts of the Day:
A. “Games Day WOD 3”
AMRAP 5 of:
Squat Cleans @ 165/110
Jerk @ 165/110
*Total Number of Reps is your score*
*Level 1, Level 2, and Level 3 will be applied to this workout and explained during Rules and Regulations.*
-Rest 10:00 Minutes-
B. 6 x 100 m Sprints, On the Minute Every Minute
IV. Competitors Schedule Workouts of the Day:
A. Games Day WOD 3
B. 4 x 400 m Sprints
1st Sprint @ 85%
2nd Sprint @ 90%
3rd Sprint @ 95%
4th Sprint @ 100%
*Rest 3:00 Minutes between Sprints.*
Post Scores to Comments.