"Lifestyle/Fitness Phase @ 9 am + Competition Phase @ 10 am"(5.10.2014)

*Schedule for the Weekend @ Vagabond CrossFit*

1. Saturday, May 10th, 2014: Lifestyle + Fitness Phase @ 9:00 am

2. Saturday, May 10th, 2014: Competition Phase @ 10:00 am

3. Sunday, May 11th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, May 11, 2014: 10:00 am Vagabond Powerlifting Class

5. Sunday, May 11th, 2014: 9:00 am to 11:00 am Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
90 Degree Quad Stretch
+
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
Complete 10 Rounds of the following:
Run 200 Meters or Row 250 Meters
16 Burpees
16 Wall Balls
Every Round Switch, each partner must complete 5 rounds total
B. Fitness Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
Complete 10 Rounds of the following:
Run 200 Meters or Row 250 Meters
16 Burpees
16 Wall Balls
Every Round Switch, each partner must complete 5 rounds total
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Front Squats @ 30×1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed
B. Snatch Pull Position(High Hang-Mid Thigh-Floor) Clusters, one from each position x 4 sets, rest 2 minutes between sets.
C. 10 Rounds of the following:
Row 250 Meters
14 DB Power Snatch(7/each side) @ 70 lbs/50 lbs
7 Burpee Pull-Ups
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