"Master of Disaster"(9.15.2011)

Scaled Version for Ring Dips. Annali in a good position with shoulders back and triceps at 90 degrees!

*Fight Gone Bad Fundraiser at Vagabond CrossFit on Saturday, September 17th, 2011. Be at Vagabond at 11:00 am! Support a Great Cause and Wear Orange to Support KC Mckenna in his fight against Cancer! We are still accepting donations. Click HERE to donate.*

*Yes, there is a 6:00 am class on Thursday. Our 6:00 am class is on Monday, Thursday, and Friday every week!* 

Krissy getting some air on her box jumps!

I. Dynamic and Mobility Prep Warm-Ups:
A. 3 Rounds of :
10 Air Squats
20 Single Unders
10 PVC Dislocates
B. 7 to 10 Minutes of the following movements:
Scorpian Holds
Banded Hamstring Stretch
Shoulder Partner Stretch
II. Conditioning Workouts of the Day:
5 Sets of the following movements:
A1. Row x 45 seconds x Cals, Rest 0 seconds
A2. AMRAP Bench Press @ Bodyweight for Males and 3/4 Bodyweight for Females
*Rest 2:00 Minutes between sets*
*Level 1: Bench Press @ ½ Bodyweight and ¼ Bodyweight
*Level 2: Bench Press @ ¾ Bodyweight and ½ Bodyweight
*Level 3: As Rx

Vagabond Coaches Corner 6: Feet Position Drills for Olympic Lifting

Post Weight Used to Comments.