" Happy Fourth of July w/ Independence Team Workout + Schedule for the Weekend @ Vagabond: Regular Hours"(7.4.2015)

*Schedule for the Weekend of the Fourth of July*

1. Saturday, July 4th, 2015: 9 am Lifestyle/Fitness Phase + 1000 am Competition Phase

2. Sunday, July 5th, 2015: 9 am to 11 am Open Gym

Vagabond Fourth

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option

 
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
“Independence Team Workout”
AMRAP 30 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Deadlifts @ 135/95 lbs, 95/65 lbs
15 Goblet Squats
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, they will continue this fashion until the workout is completed at the end of the 30 minute session.
B. Fitness Phase
Partner Workout/Community Builder
“Independence Team Workout”
AMRAP 30 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
10 Front Squats @ 135/95 lbs, 115/75 lbs
Partner 1 will complete Round 1, then Partner 2 will complete Round 2, they will continue this fashion until the workout is completed at the end of the 30 minute session.
C. Competition Phase
OTMEM Gymnastics(Strict or Kipping Progressions) + CrossFit Testers
A. 10 Minutes of Handstand Walk Practice-Total 100-200 Feet of Walking
+
B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Snatches @ 50-60%
Even Minute: 1 Legless Rope Climb
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Push Jerk @ 50-60% of best Jerk
Even Minute: Weighted Pistols, 4/each side @ kettebell in front rack position-Athlete Chooses Weight
+
C. 4 Rounds for time of the following:
400 Meter Run
15 Toes to Bar
350 Meter Row
15 Wall Balls @ 20/14 to Ten Feet for Women/Men
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