Dr. Romanov at the CrossFit Running Certification at Vagabond
I. Dynamic Mobility and Agility Drills Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Aerodyne, Bike, or Row)
Lunge Progressions
Hip Mobility Drills
T-Agility Drills
Ladder Agility Drills
II. Strength and Metabolic Conditioning Workouts of the Day:
A1. Front Squat @ 32×0, 5-4-3, rest 30 seconds
*All Attempts at Front Squat will be heavy, but not maxes*
A2. Chest 2 Bar Pulls-Ups,10-10-10, rest 3:00 minutes
*Rotate between the two exercises*
B1. AMRAP 3 minutes of:
5 Burpees
10 Box Jumps @24/20 inches
Rest 2:00 Minutes
B2. AMRAP 3 minutes of:
5 Ring Dips
10 DB Hang Power Snatch(5 each arm) @ 35/20
Rest 2:00 Minutes
B3. AMRAP 3 minutes of:
5 Knees to Elbows
10 Thrusters @ 75 lbs/45 lbs
*Scaling Options for AMRAP Workouts:*
Advanced: Full Range of Motion Ring Dips, Toes to Bar
Intermediate: Full Range of Motion Bar Dips, Knees to Elbows
Beginner: Push-Ups or PVC Dips, Anchored Sit-Ups
*Scaling Options for Pull-Ups:*
Advanced: Chest 2 Bar Pull-Ups
Intermediate: Chin Over Bar
Beginner: Banded Pull-Ups or Ring Row
Post Weights Used and Number of Rounds Completed to Comments.