I. Free Introduction Classes on Saturday:
Vagabond CrossFit offers a Free Introduction Class to anyone interested in trying our program out for a free class. The class starts at 11:00 am every Saturday. Please contact John Thomas or Kevin O’Malley at the following email contacts:
jt_vagabondcrossfit@yahoo.com and komalley217@gmail.com
II. Dynamic and Mobility Warm-Up:
“Vagabond Warm-Up”
“Barbell Progressions”(Clean Variation)
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
*Mobility Warm-Up*
Shoulder Mobilization and Myofascia Release- 3 Minutes each Shoulder Girdle
III. Strength and Conditioning Workouts of the Day:
A. Push Press, 4 sets of 3- Sets Across
*Compare to March 28th, 2011*
*Go Up 5 lbs from this date.*
B. “Running Clock”
15 Minutes Set-Up on the Clock:
Run 800 m
then with remaining time complete the following circuit for as many rounds as possible:
5 Burpees
10 DB Thrusters @ 40/25 lbs
5 Knees to Elbows
*So if the 800 m Run, takes you 3:00 Minutes, then you have 12:00 Minutes to Complete as Many Rounds As Possible of the AMRAP.
IV. Competitors Schedule Workouts of the Day:
“Running Clock”
20:00 Minutes Running Clock
Run 1 Mile:
With remaining time complete as many sets as possible of:
5 Burpees
10 DB Power Snatches (5 each arm) @ 50 lbs/30 lbs
5 Pull-Ups
This is Pretty Impressive:
[youtube http://www.youtube.com/watch?v=cM5A1K6TxxM&w=640&h=390]
Post Weights Used and Number of Rounds Completed to Comments.