"Notches Part 1"(12.17.2010)

Olympic Lifting is prevalent at Vagabond CrossFit as Kevin(owner) takes Brooke through the progressions of the clean!

Good Helpful Video for all of you with previous shoulder surgeries![youtube=http://www.youtube.com/watch?v=xLosXiFdZWg&fs=1&hl=en_US]
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Squat Openers Against Wall
Partner Shoulder Stretch
Band Hangs(Shoulder Openers)
Kipping Swings
Lacrosse Ball Work(Above Knee)
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat, 1-1-1-1-1
*Compare to October 11th.*
B. “Notches Part 1″(AMRAP 20 Minutes):
5 Pull-Ups
10 Ring Push-Ups
15 Front Squats @ 95/65
*Phase 1*
Banded Pull-Ups
Banded Push-Ups
Front Squats @ 75/45
*Phase 2*
Front Squats @ 85/55
*Phase 3*
Chest 2 Bar Pull-Ups
Ring Push-Ups(Regular Range of Motion-No Elevation)
Front Squats @ 95/65
III. Competitors Schedule Workouts of the Day:
Friday: Rest Day(If you missed a workout this week, come in and make up that missed workout)
Saturday: Single Workout of the Day
Sunday: Strength and Metabolic Conditioning Workout of the Day
Post Weights Used and Number of Rounds Completed to Comments.