" Team DT for Dawn this Saturday, August 15th for Classes"(8.12.2015)

*Workout in Honor of Dawn from CrossFit 508 on Saturday, August 15th*

On July 10th, Dawn was diagnosed with a highly aggressive form of lung cancer.
Although she has been told that a cure is unlikely, Dawn has not once let her determination waiver. She is fighting like hell to stay as strong as possible and is still making wise ass comments (or Ditano-isms) to everyone including her nurses and doctors.

On Saturday August 15, 2015, Vagabond CrossFit will be hosting “Team DT” We invite every client out there to grab a barbell and join us!!!

Make a donation to Dawn’s Page. CLICK HERE TO DONATE.

Steve

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Group Led Warm-Up:
Banded Hamstring Stretch x 90 seconds.each side
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3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Box Step-Ups, 8/each leg x 3 sets, rest 45 seconds.
Men Use 16 inch red box, Women use 12 inch plain box
A2. Front Lean Rest on Hand or Rings x 35 seconds, rest 10 seconds, 35 Seconds x 3 sets, rest 45 seconds
A3. DB Row, 8 reps heavy/each side or Strict Negative Pull-Ups, 3-4 reps x 3 sets-Athlete Choice, rest 45 seconds between sets.
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AMRAP 15 Minutes of the following:
20 Cal Airdyne/16 Calorie Airdyne or 14 Cal Assault/10 Cal Assault
15 Goblet Squats of Front Squats @ 75/45 lbs-Athlete Choice
10 Sit-Ups
B. Fitness Phase
Front Squat/Upper Body Pull Vertical + KB Walk Core + Conditioning
A1. Front Squat of the following, rest 1 minute between sets.
10 Reps @ 55%
8 reps @ 60%
8 reps @ 65%
6 reps @ 70%
A2. DB Row, 6 reps/heavy/each side x 4 sets, rest 1 minute between sets.
B. KB Single Arm Farmer’s Walk, 50 meters left arm, rest 15 seconds, 50 meters x 2 sets, rest 1 minute between sets.
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C. 5 Rounds for time of the following @ Hard Pace
Run 200 Meters
15 Wall Balls @ 20/14 lbs, 16/10 lbs
People can scale up to 25 lbs/16 lbs for Wall Balls
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Jumping Drill Warm-Ups:
Depth Jumps on Box to Full Extension in air, Start @ 24 inches, jump up to box, then land in quarter squat and then full jump in air with hip extension, that is one rep, complete 3 reps x 3 sets.
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B. 3 Position Snatch, 70% x 1 rep x 2 sets, 75% x 1 rep x 3 sets
C. High Bar Back Squat, 5 reps x 65%, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps x 2 sets
D. Snatch Pull, 93%, 5 reps x 5 sets, rest as needed between sets.
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E. 5 Minutes of Row Warm-Up
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3 Sets of the following
Row 400 Meters @ 90% of all out effort
Rest 2-3 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
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Rest 5 Minutes
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3 Sets of the following
Row 400 Meters @ 90% of all out effort
Rest 2-3 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
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