"Turkish Get-Ups"(12.9.2011)
Aimee and Ryan, some of the new On Rampers, hitting Day 2 of the On Ramp. If you are new to Vagabond and want a great introduction to CrossFit with quality training and small group sessions. The On Ramp is perfect for the beginner, so please contact Vagabond's Contact Information Site.
*Reminder for Weekend Classes of Saturday, December 10th, and Sunday, December 11th, 2011 we will be running a 7:30 am class time for all who want to come in and get a quick workout in to start their weekend off right. We will be hosting a CrossFit Gymnastics Certification, so we apologize for the change in schedule, but we still are offering a class time to all Vagabonds at 7:30 am. So, get your little butts in here, and hit two great workouts for your weekend daily schedule. The class time will only be 45 minutes, so you will be in and out quickly, so you still have a full day ahead of you!*
Wish this special girl a Happy Birthday on Friday, December 9th! Birthday Burpees for You! How Old are you Now?
I. Dynamic Specific Prep Warm-Up:
5-7 minutes of z1 work
*focus on lateral movement and add/abd. stretching, scap retraction, thoracic ext.
+
3 rounds
Handstand kickups x 3 repetitions
L-Sit holds x total of 10 seconds
Wall Squats x 10 repetitions
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. High Bar Back Squat, 10 Minute Time Limit to build up to 1 Rep Max
B. AMRAP 10 Minutes of:
6 Turkish Get-Ups(3 each side) @ 35/20 lbs dumbbells
6 Goblets Squats @ 35/25 lbs dumbbells
6 Snatch(3 each side) @ 35/20 dumbbells
C. 3 Sets of 15 Med Ball Toss Partner Sit-Ups @ 10 lbs
*Level 2*
A. High Bar Back Squat, 10 Minute Time Limit to build to 1 Rep Max
B. AMRAP 10 Minutes of:
6 Turkish Get-Ups(3 each side) @ 35/25 lbs kettlebells
6 Goblets Squats @ 35/25 lbs kettlebells
6 Snatch(3 each side) @ 35/25 lbs kettlebells
C. 3 Sets of 20 Med Ball Toss Partner Sit-Ups
B. Will(Competition) Phase:
A. Squat Snatch @ 80%, 2 reps of 2 sets, rest 1:00 minute
B. Squat Snatch @ 85%, 2 reps of 2 sets, rest 1:00 minute
C. 21-15-9 of:
Overhead Squats @ 95/65
Burpees
*Goal is unbroken Sets throughout*
Post Results to Comments.