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.*
Post Results to Comments.
The comp wod looks brutal.
I have the feeling that “run” will become a very loose term after about 12 minutes…… At least I wont be working out alone so can watch people lap me, yeah that’s always fun. I do think it looks like a good one :0)
I was right it was brutal. Did 10 rds and nothing about this wod went fast I didn’t think it was ever gonna end.
This workout sucked… but I’m going to look at four positives: 1) I finished standing. 2) The wall climbs were much better than my first attempt. 3) I believe I got at least 4/5/6 rounds. 4) I got to workout next to great/supporting people!
Heather– you did fantastic on the runs!
Correction:
I should have said: I got to workout next to great/supporting friends.. not people… I’ve known you all way to long now for you to be just be ‘people’ 🙂