*Vagabond CrossFit will be welcoming another mind into the coaching staff by the way of Canada. His name is Michael Fitzgerald, and he is the owner and operator of Optimum Performance Training in Calgary, Canada. He is a great mind, and he will be helping and mentoring me along the way to give you guys the best program out there. He is one of the top minds in the game, and I am really excited to be working with him in the coming future! Check his blog out by clicking HERE.*

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
*thoracic extension, add/abduction, scap retraction
+
2 rounds of
wall angels x 10
wall squats x 10
supermans x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
A. Three Sets of the following:
Row 500 m
10 Box Jumps
20 Wall Balls
30 Double Unders or 60 Single Unders
*Rest 2:00 between sets*
*Max Efforts on each set*
B. Competition Phase:
A. Hang Power Clean, 3.3.2.2.1.1
B. Push Press, 3-3-3
C. Unbroken Ladder, 1 thru 5 thru 1 of Squat Cleans
Weight @ 185 lbs/115 lbs
Post Results to Comments.