*Vagabond Yoga Class on Wednesday, March 12th @ 7:35 pm*
Functional Movement Screening Benefits:
We are currently one of the few CrossFit Gyms that offer this Assessment and allows us to properly screen you during your time at Vagabond. We are here to keep you safe, injury free, and reach your goals. Vagabond’s Functional Movement Screening is performed by our Certified Functional Movement Experts and is in place to put you onto the path of Fitness through a well designed program meant for longevity and overall health.
Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
sots press
handstand push ups
split jerks
row 100 meters
+
3-5 minutes of mobility
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP/Upper Body Pull + Upper Body Push/Upper Body Pull + Lactate No Grain Tester
A1. High Bar Back Squat, 5-7 reps @ 75% x 3 sets, rest 1 minute.
A2. DB Bent Over Row Heavy, 8-10 reps x 3 sets, rest 1 minute.
A3. DB Powell Raises @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
B. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
Time Limit: 6 Minutes
B. Fitness Phase
Squat CP + Upper Body Push/Upper Body Pull + Lactate Training
A. Front Squat @ 90%, on the minute, every minute x 5 minutes x 1 rep.
B1. Strict Press, 4-6 reps x 3 sets, rest 1 minute.
B2. Weighted Pronated Pull Ups, 2-3 reps x 3 sets, rest 1 minute.
C. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Calorie Airdyne
Time Limit: 6 Minutes
C. Competition Phase
Snatch Moderate + Power Clean + Jerk Moderate + Zone 1 Cyclical Work
Zone 1 Work on Rower or Airdyne + Mobility Work x 60 Minutes Total
Post Comments to Nutrition Page.