"Friday 3.25.2016 + Fifth Opens Workout Released + Heats Released by 12 pm Friday"

Gym Brief for Saturday Sweat Session 16.5

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 25th, 2016: 9:00 am-11:30 am CrossFit Opens Week 5 Saturday Sweat Sessions

B. Sunday, March 26th, 2016: 9:00 am to 11:00 am Open Gym-Open Easter

Abbey

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 Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/Upper Body Pull + Conditioning
A. Push Press, 3 reps heavy x 3 sets, rest 1 minute between sets.
B1. DB Tripod Row, 8-10 reps/each arm x 3 sets, rest 45 seconds between sets.
B2. Banded Tricep Extensions or Tricep Pushdowns, 20 reps x 3 sets, rest 45 seconds between sets.
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C. 3 Sets of the following:
Assault Bike or Airdyne x 45 Seconds or Run 200 Meters
15 Ball Slams
21 Sit-Ups
Rest 30 seconds between sets
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Rest 2 Minutes
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3 Sets of the following:
Assault Bike or Airdyne x 45 Seconds or Run 200 Meters
15 DB Box Step-Ups
9 DB Push Press
Rest 30 seconds between sets
B. Fitness Phasse
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Power Clean, 2 reps touch n go @ 55%, x 6 sets, rest 30 seconds between sets.
B1. Barbell Romanian Deadlifts, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds between sets.
B2. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds between sets.
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C. 3 Sets of the following:
Assault Bike or Airdyne x 45 seconds or Run 200 Meters
15 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
Rest 30 seconds between sets
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Rest 2 Minutes
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3 Sets of the following:
Assault Bike or Airdyne x 45 seconds
15 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
Rest 30 seconds between sets
C. Competition Phase
Opens Workout 16.5
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