Vibby hitting Dumbbell Powell Raises, in order, to buold up certain muscle groups, for attaining that strength to perform Strict Pull-Ups!
*Vagabond CrossFit Olympic Lifting Class on Tuesday, @ 6:35 pm. Be in and work those skills! Check out the Vagabond CrossFit Olympic Lifting Blog to see workout planned. Click HERE to see workout.*
*The New Times for Regular Group Classes is posted on the Schedule Section of the Vagabond Webpage. We have added a 6:00 am to the Tuesday Classes, and a 12:00 pm to the Friday Classes. This is taking effect today, and hope you guys take advantage of the added classes.*
Matt hitting the front squat portion of the 12 Days of Christmas Workout!
I. Dynamic and Mobility Specific Prep Warm-Up:
Coaches Option x 5 to 7 Minutes
+
Shoulder Prep Mobility
+
Kettlebell Swing Review x 5 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Shoulder Press, 3-3-3-1-1-1
B. For Time of the following:
21-15-9-3 of:
Goblet Squats @ 44/25
Kettlebell Swings @ 44/25
Box Jumps @ 20/16
*Level 2*
A. Shoulder Press, 3-3-3-1-1-1
B. For Time of the following movements of:
21-15-9-3 of:
Goblet Squats @ 53/35
Kettlebell Swings @ 53/34
Box Jumps @ 24/20
B. Will(Competition) Phase:
A. 5 Minute Warm-Up on Rower
B. For Time of the following movements:
21-15- 9 of:
Thrusters
Pull-Ups
C. 30 second max effort on rower x 5 sets, rest 90 seconds and walk around
Post Results to Comments.
Marcia, where’s the egg cup recipe!?! I need to perfect it before I go back to work!
Fran– 1st time rx 8:58… not the best but its a start..