"Unbroken Mayhem"(8.7.2010)

HardCore Reunion

I. Gym Hours for Saturday, August 7th, 2010 at Vagabond CrossFit:

*Open Gym Time: 8:00 am to Noon(Must show up by 11:00 am to get last class in)*

II. Dynamic Mobility Warm-Up:(All Movements performed for 30 seconds x 3 sets)

Lateral Development

Hollow Rocks

Dead Hangs

Jumping Jacks

Squat to Broad Jump

Samson Stretch

III. Skill Development Warm-Up:

*Each Movement performed for 20 seconds on/10 seconds off x 4 sets*

Front Plank Holds

Rest 30 seconds

Side Plank Holds(Left)

Rest 30 seconds

Side Plank Holds(Right)

Rest 30 seconds

Front Plank Holds on Elbows

Done!!!!

IV. Metabolic Conditioning Workout of the Day:(“Unbroken Mayhem”)

For Time:

Start: Run 800 m

1-2-3-4-5-6-7-8-9-10 of:

Unbroken Dumbbell Swings @ 55/35
10-9-8-7-6-5-4-3-2-1 of:

Unbroken Thrusters @ 95/65

Finish: Run 800 m

*You must finish dumbbell swings, before you can move into thrusters during the metabolic conditioning workout of the day. Your goal throughout the workout is to go unbroken on both exercises. After you complete one prescribed amount of reps, you must put dumbbell or barbell down and regroup and start the next set of repetitions.*

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