"Friday 3.18.2016 + Fourth Opens Workout Released + Heats Released by 12 pm Friday"

Gym Brief for Saturday Sweat Session 16.4

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.

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Schedule for the Weekend:

A. Saturday, March 19th, 2016: 9:00 am-11:30 am CrossFit Opens Week 4 Saturday Sweat Sessions

B. Sunday, March 20th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 20th, 2016:  9:00 am Vagabond Gymnastics Class

Breast Cancer

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A. Front Squat, build to 1 rep max or heavy single for the day, 12 minute time limit.
Compare to January 4th, 2016
B1. Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. DB Split Squats, 8/each leg x 3 sets moderate weight, rest 1 minute between sets.
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C. AMRAP 8 Minutes of the following:
9 Kettlebell Swings
7 Goblet Squats
5 Burpees
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A. Front Squat, build to 1 rep max or heavy single for the day, 12 minute time limit.
B1. Back Extensions, 12-15 reps x 3 sets, rest 1 minute between sets.
B2. Glute Bridges or Hip Thrusts, 10-12 reps x 3 sets, rest 1 minute between sets.
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C. AMRAP 8 Minutes of the following:
12 Kettlebell Swings
12 Wall Balls or 12 Burpees
C. Competition Phase
Opens Workout 16.4
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