"Friday 3.5.2016 + Second Opens Workout 16.2 Released + Heats Will be Released by 12 pm Friday"

Gym Brief for Saturday Sweat Session 16.2

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 5th, 2016: 9:00 am-11:30 am CrossFit Opens Week 2 Saturday Sweat Sessions

B. Sunday, March 6th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 6th, 2016:  8:00 am Vagabond Circuit Class Week 8

Suzi Opens

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 2 reps x 5 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 @ 2-3 reps
A2. Back Extensions Pause, 8-10 reps x 5 sets, rest 1:30 between sets.
Pause @ Top Position @ 2 Seconds
B. 3 Rounds for time of the following:
Row 500 Meters
21 Burpees
12 Box Jumps or Step Ups
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 80% x 3 reps x 5 sets, rest 1 minute between sets.
A2. Side Bridges Weighted, 20-25 seconds/each side x 5 sets, rest 1 minute between sets.
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C. 8 Minutes of the following:
3 Power Cleans @ 135/95, 115/75, 95/65 lbs
6 Burpees
5/3 Calorie Assault or 8/6 Calorie Airdyne
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rest 4 Minutes
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8 Minutes of the following:
3 Deadlifts @ 135/95 lbs, 115/75, 95/65 lbs
6 Wall Balls
5/3 Calorie Assault or 8/6 Calorie Airdyne
C. Competition Phase
Opens Workout 16.2
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