Top Picture: Before Shoulder Mobility Work
Bottom Picture: After Some Shoulder Mobility Work
Do You See the Difference?

I. Regular Schedule Hours Are Returning to Vagabond CrossFit:

Please note all hours are returning to Vagabond CrossFit starting on Tuesday, September 7th, 2010: Here are the new hours for Vagabond CrossFit starting this Tuesday, September 7th, 2010.

Monday thru Friday:

1. Morning Hours: 5:30 am(All Levels), 7:30 am(On Rampers), 9:00 am

2. Afternoon Hours: 4:30 pm(On Rampers), 5:30 pm(All Levels), 6:30 pm(All Levels), 7:30 pm(All Levels)

3. Weekend Hours:

Saturday: 9:00 am, 10:00 am, 4:00 pm(Olympic Lifting Class)
Sunday: 9:00 am to 10:00 am(Raw Strength Class)

*As you can tell I have added a few hours to the weekend schedule. On Saturday and Sunday, I have added two speciality classes to help all Vagabonds on their Olympic Lifting and Raw Strength Movements. The next 3 month cycle will be focusing on the Olympic Lifts and Squat Progressions.*

II. Dynamic Mobility Warm-Up:

Monostructural Warm-Up x 4:00 minutes(Bike, Row, or Aerodyne)

Hip Extension/Flexion(Load and Tension)(Work Overhead Position)

Butt Kicks

Shoulder Extensions(Bands)

High Knees

Hip Openers

Jumping Jacks

III. Skill Transfer Exercises(Snatch Balance Progressions):

Snatch Push Press

Overhead Squat

Pressing Snatch Balance

Heaving Snatch Balance

Snatch Balance

IV. Snatch Development and Metabolic Conditioning Workout of the Day:

A. Snatch Push Press +1, Overhead Squat +1, Snatch Balance + 1 x 4 sets, rest 2:00 minutes between each set
B. “Girl Workout of the Day”(Isabel):

30 Snatches for Time

*The snatch movements can either be a power snatch or squat snatch*
Advanced: 135 lbs/85 lbs-Ground to Overhead

Intermediate: 105 lbs/65 lbs- Ground to Overhead

Beginner: 75 lbs/45 lbs- High Hang Position

Post Results to Comments.