"Jacked up Jackie"(6.13.2011)

Learning can happen after workouts as well... Talking to other members and hearing what they have to say can also benefit you in your experience at Vagabond CrossFit!

I. Dynamic Movement Warm-Up(5 to 7 Minutes before Class Time):
3 Rounds of:
Row 250 m
Push Press x 10 reps(45 lbs/33 lbs)
Strict Push-Ups x 10 reps
Strict Pull-Ups x 5 reps
II. Mobilization Piece Warm-Up:
1. Squat Test- Stay in Bottom Squat Position for 5 Minutes( Feet Pointed Straight Ahead)
2. 3 Way Shoulder Stretch- 1 Minute Each Position- Push Press and Overhead Mobilization
3. Banded Hamstring Stretch- 2 Minutes each Leg- Rowing Mobilization
III. Strength and Conditioning Workouts of the Day:
A. Push Press on the Minute x 10 Minutes x 2 Reps
*Compare to April 27th, 2011*
*Sets Across, Go up 5 lbs from date above*
*Stay at same weight for 10 Minutes*
*Warm-Up with at least 3 Sets before start of Workout*
B. “Jacked Up Jackie”(3 Rounds for time of):
Row 500 m
Burpee Pull-Ups x 10 reps
Thrusters x 10 reps
*Level 1*
Burpee Touch Bar x 10 reps and Thrusters @ 95/65
*Level 2*
Burpee Pull-ups x 10 reps and Thrusters @ 115/80
*Level 3*
Burpee Pull-Ups x 10 reps and Thrusters @ 135/95
Post Weights Used and Time to Complete to Comments.