"Make Me Fit"(7.27.2011)

Vagabond CrossFit has been going a little more old school lately, and what a great way to perform a functional movement, by using some old Tires!

I. What the Hell Does A. B1. B2. stand for?
Lately at Vagabond CrossFit, we have been implementing a new training program, and with the data I have been collecting, we have seen some great results. We are taking some great ideas and training protocol from James “OPT” Fitzgerald, one of the top trainers in the world. We have been using a system with letters to overload certain muscle groups, and greatly concentrating on particuliar muscle groups throughout our workouts at least 3 days a week. Here is an explanation of the new training format, so we do not have confusion during class:
What does A1, A2, B1, B2, mean? How do I follow the sets? What does the rest portion mean?
We will use a typical multi-facet resistance training workout that would be prescribed in Vagabond CrossFit:
A1. High Bar Back Squat @ 30X0, 4-6 reps x 5 sets, rest 120 sec
A2. Chest to Bar Chin-ups, AMRAP x 5 sets, rest 120 sec
B1. KBS – 2 pd, 21 reps x 4 sets, rest 30 sec
B2. Ring Dips, 21 reps x 4 sets, rest 30 sec
*In this workout you move through exercise A1 at the rx’d tempo, for the rx’d reps, you then rest for the rx’d amount of time (exactly) after the set is completed. Following the rest you do exercise A2 at the rx’d tempo, for the rx’d reps, you then rest for the rx’d amount of time after the set is completed. You then proceed back to A1. This alternation continues until the rx’d number of sets are completed for each exercise. For the above, this would mean 5 sets through A1/A2, with 120 seconds rest between each set.*
*Once you have completed the A1/A2 series, you move to B1. You start B1, 120 seconds after your last set of A2. This style of workout can go into C1/C2, D1/D2, or A1/A2/A3/A4/A5/A6. Nothing changes, you simply following the rx’d order of exercises, the rx’d tempo, the rx’d reps, the rx’d sets.*
II. Dynamic Prep Warm-Up:
5 to 7 Minutes @ Zone 2 @ 75% of:
Agility Ladder
Hurdle Hops
III. Mobilization Prep Warm-Up:
1. Inch Worm
2. Lunge Complex
3. Scapula Work(Shoulder Girdle) with Lacrosse Ball
IV. Strength and Conditioning Workouts of the Day:
A1. Back Squat, 5 sets of 2, climbing sets, rest 30 to 60 seconds
*Compare to July 13th, 2011*
A2. Handstand Hold Work, 30 seconds Holds x 5 sets, rest 90 seconds
*Advanced may do AMRAP Handstand Push-Ups x 5 sets, rest 90 seconds
B. 5 Sets of the following movements:
10 Touch N Go Power Snatches @ 95 lbs/65 lbs, light and fast
Sprint 100 m @ 100% effort
*Rest 2:00 Minutes between sets*
Post for A1, A2, and B Results to comments.