*Vagabond Yoga Class on Saturday, January 28th @ 10:00 am.. Come Get Supple with Coach Lindsay!*

*All Competitors, and anyone interested in learning about the basis behind our programming, we will be having a meeting on Sunday, January 29th, 2012 @ 11:00 am. Anyone who plans on doing the CrossFit Opens which start in less than 25 days, this is a mandatory meeting. I know some of you are hesitant of doing the CrossFit Opens, but we will be performing the workouts in the gym, so you mind as well come to the meeting, and see what it is all about. Anyone can attend this meeting, and it is strongly encouraged that you do.*

I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of upper back mobility and pec minor stretching
+
5 minutes of dynamic work
+
5 minutes of Press Work
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
Level 1:
A. Push Press, 5 sets of 5, rest 2:00 minutes between sets, Compare to November 14th, 2011
B. For Max Rounds of the following movements:
3 minute amrap – 90%
5 KB Sumo Dead High Pull
30 Single Unders
2 minute rest
3 minute amrap – 90%
5 KB Sumo Dead High Pull
15 box jumps, 20/16
2 minute rest
3 minute amrap – 90%
5 push press
10m line touch x 2
2 minute rest
3 minute amrap – 90%
5 db hang clean and press
5 abmat sit ups
Level 2:
A. Push Press, 5 sets of 5, rest 2:00 minutes between sets, Compare to November 14th, 2012
B. Complete Max Rounds for the following:
3 minute amrap – 90%
5 Sumo Dead High Pull, 75/55
30 double unders
2 minute rest
3 minute amrap – 90%
5 Sumo Dead High Pull, 75/55
15 box jumps, 24/20″
2 minute rest
3 minute amrap – 90%
5 push press, 95/65
10m line touch x2
2 minute rest
3 minute amrap – 90%
5 clean and jerks @ 95/65/65
B. Competition Phase:
A. Jerk, work to a heavy single x 10 minutes
B. Ring Dips, 8-10 reps x 3 sets @ 22×1
C. Row Sprints, 25 max sprint row x 5 sets, rest 90 seconds
D1. GHD Sit-Ups, 10 reps x 3 sets, rest 20 seconds
D2. KB Swings, 10 reps x 3 sets, rest 1:00 minutes
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