I. Memorial Day Workout for the Day:
Hey Everyone,
We are trying to put together a team event for Monday on Memorial Day. I know people might have plans throughout the day, but I think it would be great for the gym to get some people in the morning to complete a nice team workout to honor the fallen who laid their lives down for us to protect our country. One hour out of your day to honor those who have their lives for our country would be a great contribution to this major United States Holiday. I am looking to start the workouts at 9:00 am and then start another heat at 10:00 am to put on a team workout and would like to get some people signed up to take part in the workout. Your measure of fitness or whatever level you at does not matter, everything is scaleable and everyone will be able to take part in this workout. I will have a sign in on the board when you first walk in the gym, so please sign your name to see how many people we can get in at 9:00 am or 10:00 am. Let’s make this happen and have a great way to honor our fallen solidiers!
Memorial Day Workout @ either 9:00 am or 10:00 am @ Vagabond CrossFit
II. Oly Warm-Up:
High Knees
Butt Kicks
High Knee Skipping
Backwards Skipping
Sprint-Back Pedal-Sprint
Belly Sprints
Back Sprints
“Junk Yard Dawg Warm-Up” x 20:10 x 6 Rounds
III. Olympic Lifting Prep:
Coach B Variations: Clean Positions and Jerk Positions
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
Push Press Behind Neck
Push Jerk Behind Neck
Push Press
Push Jerk
IV. Mobilization Warm-Up:
1. 3 Way Shoulder Stretch- 2 Minutes each shoulder
2. Front Rack Position Stretch- 2 Minutes each arm
3. Squat Openers Against Wall- 3 Minutes in squat
V. Strength Workout of the Day:
A. Max Clean and Jerk, 1-1-1-1-1-1-1
*These are very important days to come to the gym and really work on some skills. This essentially is one full hour of Olympic Lifting Training and will only benefit you in the long run. It will not only make you more efficient in your strength aspect of your physical ability, but it will help you in your conditioning factor as well. You will move more freely and easily throughout your movement during a conditioning workout, in which, it will keep your safe and injury free!*
VI. Vagabond CrossFit MOM Workout of the Day:
A. No Clean and Jerk Today Ladies
B. 21-18-15-12-9-6 of:
Wall Balls @ 10 lbs
Body Rows
Row 150 m
Vagabond CrossFit Testimonial at Grand Opening!
[youtube http://www.youtube.com/watch?v=PJdXobCwVVA&w=425&h=349]
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