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*
Pull-Ups
Push-Ups
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.
Phew … glad that is over. Got 170# for the front squat which is a new PR. Used 65# for the workout and regular pushups. 8 rounds + 24 reps. Hope to see everyone at the party tomorrow. Good job to the 5:30pmers tonight.