"Row Sprints"(12.21.2011)

Neal and Dean hitting some GHD Sit-Ups!

*Vagabond CrossFit Schedule for Holiday Week*

A. Saturday, December 24th, 2011: 9:30 am Christmas Workout and 11:00 am to 1:00 pm Holiday Get Together

B. December 25th, 2011: Gym Closed- Merry Christmas

C.  Monday, December 26th, 2011:  9 AM, Noon, 5 PM, 6PM

Aimee in a nice deadlift setup, and just fresh off the On Ramp Program!

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of z1 movement and stretches
thoracic extension & shoulder mobility
2 rounds of
wall squats x 5
Pike Sit-Ups x 10
Clean Work(Coach B Warm-Ups)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Deadlift, 5-5-5-3-3-3
B. Row Sprints, 10 x 150 m, rest 1:00 minute between sets.
*Level 2*
A. Deadlift, 5-5-5-3-3-3
B. Row Sprints, 10 x 200 m, rest 1:00 minute between sets.
*These are all out efforts on the rower. You should be hitting each interval with a focus on intensity, and with proper form.*
B. Will(Competition) Phase:
A. Back Squat, work up to a heavy single, no more than 5 sets to reach heavy single
B. AMRAP 25 Minutes of:
3 Wall Climbs
6 Hang Power Snatches @ 95/65
10 Tall Box Jumps @ 30/24
*Every 4 Minutes, Run 200 meters.*
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