"Thrusters and Burpees"(12.12.2011)

CrossFit Gymnastics Seminar!

*Vagabond CrossFit Gymnastics Class will be held this Saturday, December 17th, 2011 @ 9:50 am. So put in your calendar and stick around the Gymnastics Class after the 9:00 am class. We have pushed the Gymnastics Class to Saturday’s to accomodate your requests, so we hope we have a good showing of people, so that you guys can get some of your skill work in and work those weaknesses.*

I. Vagabond Christmas Party and Get Together and Team Workout, Saturday, December 24th, 2011(9:30 am Team Workout, then Holiday Party from 11 am to 1 pm):

Hey Vagabonds,
Since it is short notice, and I know people have alot of things going on for the Holidays, we will be having a small get together party on Saturday, December 24th, 2011. I know it is Christmas Eve, but we will be holding it in the morning to the beginnning of the afternoon. We also will be doing a team workout that day at 9:30 am, and then will have the party from 11 am to 1 pm. It would be great to see you all come to the Vagabond Get Together and have some delicious treats. It will be a Paleo Friendly time with your choice of beverage and food to bring to the party. So, please mark this on your calendar, and come in Saturday, December 24th to the 9:30 am Christmas Team Workout, then to the Holiday Party from 11 am to 1 pm. Our community is great, and the participation by you guys makes Vagabond CrossFit a great gym and a great place for people to feel comfortable in. Mark it on the calendar!

Spotting is key to safety and proper technique!

I. Dynamic Specific Prep Warm-Up:
3-4 minutes of Z1 work
Thoracic ext.
wall angels
lunge with lat twist
1 Way Shoulder Stretch
5 Minutes of Rope Climb Practice
II. Lifestyle Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Shoulder Press, 5-5-5-3-3-3
B. AMRAP 12 Minutes of:
5 Thrusters @ 85/55
10 Burpees
*Level 2*
A. Shoulder Press, 5-5-5-3-3-3
B. AMRAP 12 Minutes of:
5 Thrusters @ 105/75
10 Burpees
B. Will(Competition) Phase:
A.15 Minute Time Limit, build to a tough single in the deadlift, do not go for a max, concentrate on hamstring and midline stabilization
B.For Max Rounds of:
3 Minutes of:
10 Lunges
10 GHD Sit-Ups
10 Double Unders
*Row 350 m@ 80% Effort*
3 Minutes of:
5 Box Jumps
10 Push-Ups
15 Squats
*Run 350 m @ 80% Effort*
3 Minutes of:
5 Burpees
7 Kettlebell Swings
*Run 350 m @ 80% Effort*
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