"Resting DT"(1.6.2012)
Soles for Souls Charity Drive was a big success!
*Just want to send a huge thank you to the whole Vagabond Community for helping with the Soles for Souls Shoe Drive. We will be sending over 150 pairs of footwear to the Charity Organization. This is a huge contribution, and I am so proud of everyone who donated, and put the effort into getting all their old footwear over to Vagabond. I will be sending out the cargo next week, and the Charity Organization was very happy with the outstanding donations provided by Vagabond CrossFit. Thank You all for your generous donations!*
Danielle, new On Ramper, reaching for the sky during her Burpee Attempt! Welcome to the Community Danielle!
I. Dynamic and Specific Prep Warm-Up:
3-4 minutes of Monostructural Work
+
2 Rounds of the following:
Lower Back Mobility
Wall angels x 10
Wall squats x 10
+
30 TGU @ 25/15
slow and steady, alternating arms
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Negative Pull-Ups, 5 sets of 5, @ Tempo
B. “Resting DT” @ 95/65 lbs
5 Sets of the following:
12 Deadlifts
9 Hang Power Cleans
6 Push Press
*Rest 90 seconds between sets*
*Level 2*
A. Strict Pull-Ups, 5 sets of 5 @ 2120
B. “Resting DT” @ 135/95 lbs
5 Sets of the following:
12 Deadlifts
9 Hang Power Cleans
6 Push Press
*Rest 90 seconds between sets*
B. Competition Phase:
A. Clean Grip Deadlift x 1/Power Clean x 2/Jerk x 1 x 4 sets
B. Clean Grip Deadlift, work to a heavy double
C. AMRAP 15 Minutes of:
4 Burpee Pull-Ups
8 Hand Release Push-Ups
12 KB Sumo Dead High Pulls @ 70/53 lbs
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