"The Dangler"(10.19.2011)

Day 3 of No Grain Challenge

Joe working that mobility for the Vagabond Workout!

*Vagabond CrossFit Gymnastics Class on Wednesday @ 5:35 pm(Work those Skills and Drills during these classes)*

I. Dynamic Specific Warm-Up:
5 to7 Minutes of the following:
Skater S quats
High Knees
Butt Kicks
II. Dynamic Mobility Warm-Up:
1 Way Shoulder Stretch
Shoulder Partner Stretch

Joanna marking off one of her goals in 2011, by climbing the cliff called the "Dangler"! Great Job Joanna!

III. Strength and Conditioning Workouts:
A. Weighted Pull-Ups, 5-5-5-3-3-3
*Level 1*
Negative Pull-Ups
*Level 2*
Weighted Negative Pull-Ups
*Level 3*
Strict Pull-Ups
Weighted Pull-Ups
B. “The Dangler”(Complete the following for time):
10-9-8-7-6-5-4-3-2-1 of:
Chest to Bar Pull-Ups
Barbell Push Press @ 125 lbs/85 lbs
*Level 1*
10-1 of:
Strict Body Rows
Barbell Push Press @ 80/50 lbs
*Level 2*
10-1 of:
Banded Pull-Ups
Barbell Push Press @ 95/65
*Level 3*
10-1 of:
Chin Over Barbell Pull-Ups
Barbell Push Press @ 105/75
Post Weights Used and Time to Complete to Comments.