These guys love their Mobility before their workout and they look HUGE doing it!
*Vagabond CrossFit Gymnastics Class on Wednesday, October 26th @ 5:35 pm (Work those Skills)*
I. Dynamic Specific:
5 to 7 Minutes of the following:
Lunge Complex x 10 m
Skater Squats x 10 m
Inch Worms x 10 m
Superman Holds x 10 reps x 2 second hold @ top
II. Dynamic Mobility:
1 Way Shoulder Stretch
Partner Shoulder Stretch w/ PVC Pipe
Some of the Vagabond Ladies hitting the Bear Complex!
III. Strength and Conditioning Workouts:
A. Find your Max Body Rows, Strict Banded Pull-Ups, or Dead Hang Pull-Ups
B. Weighted Pull-Ups, 3-3-3-1-1-1
*Level 1*
Negative Pull-Ups
*Level 2 *
Weighted Negative Pull-Ups
*Level 3*
Strict Pull-Ups
*Advanced*
Weighted Pull-Ups
C. “Listen to me Bro”(5 Rounds for time):
Run 400 m
Percentage of Max Ring Row, Strict Banded Pull-Up, or Dead Hang Pull-Up x repetitions
*Level 1 Percentage*
20%
*Level 2 Percentage*
30%
*Level 3 Percentage*
40%
*Advanced Percentage*
50%
*Rules of Percentage Workout: If Mike gets 10 strict pull ups for his max dead hang, and then chooses to do advanced for percentage training @ 50%, then he will complete 5 repetitions for his workout repetitions.*
Post Weights Used and Time to Complete to Comments.
Best name for a workout ever!
Bro, you just need to listen to me
COME AT ME BRO !
Time: 13:30…
You would think using a band for pull ups would be easy… it wasn’t!
Melissa & Ross, you have one adorable little girl! She definitely made the gym a nicer place this morning!
I liked this one, we rarely do strict pullups during a metcon, definitely a different stimulus than kipping.
Got 20 pullups on the max set, then worked up to 80lbs on the weighted pullups, way shy of pr. Did the wod in 12:06 at 10 strict pullups per round.