"Friday 2.26.2016 + First Opens Workout Announced + Heats for Saturday Sweat 16.1 will be released Friday"

Gym Brief for Saturday Sweat Session 16.1

All Heats will be announced by Friday @ 12:00 pm on the Webpage and Vagabond Facebook Group Page.

Please Check on both of those Social Media Accounts.

Schedule for the Weekend:

A. Saturday, February 27th, 2016: 9:00 am-11:30 am CrossFit Opens Week 1 Saturday Sweat Sessions

B. Sunday, February 28th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, February 28th, 2016:  8:00 am Vagabond Circuit Class Week 7

D. Sunday, February 28th, 2016: 9:00 am Vagabond Gymnastics

Brie T Jump

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
+
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Row/Airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 2-3 reps x 4 sets @ 20×1, rest 1:30 between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 3-5 reps
A2. DB Floor Press, 12-15 reps x 4 sets, rest 1:30 between sets.
B. 5 Sets of the following:
3 Minute AMRAP of the following:
20 Second Assault/Airdyne @ Hard Effort
15 Air Squats
10 Ball Slams
Rest 1 minute between sets
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A. High Bar Back Squat, 77% x 2 reps x 3 sets, rest 1 minute between sets.
B1. Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. L-Sit Hold(On Parralets), 30 seconds total x 3 sets, rest 1 minute between sets.
+
C. 5 Sets of the following:
3 Minute AMRAP of the following:
Row 125 Meters @ Hard Pace
8 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
5 Box Jumps @ 24/20 inches
Rest 1 minute between sets
C. Competition Phase
Opens Workout 16.1
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