"Next Vagabond Kids Summer Session: July 6th-August 24th"(6.16.2015)

What is Vagabond Kids?

Cost of the Ten Session Class will be $180 for Members and $220 for Non-Members

Vagabond Kids is not simply a scaled down version of CrossFit; it is entirely geared and designed for a special population and the specific developmental needs (neurological, cognitive, motor) of that population. The Kids program we offer is the principal strength and conditioning program for many young athletes that we have trained over the years of our coaches experience. It has been implemented by our coaches to ensure kids grow up healthy, strong and have a life-long love of working out thus avoiding the common problems associated with childhood inactivity and obesity. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely, regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.

The dates for the Summer Session for the Youth Development Program are the following:

July 6th, 8th, 13th

August 3rd, 5th, 10th, 12th, 17th, 19th, 24th

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Seated Press @ 22×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
Compare to June 2nd + Go Up in Weight this week
A2. DB Bent Over Row Heavy, 5 each side x 3 sets, rest 45 seconds between sets.
A3. Ring Rows, 6-8 reps x 3 sets, rest 45 seconds between sets.
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B. 4 Rounds for time of the following:
10 Front Squats @ 95/65 lbs or Goblet Squats
10 Burpees
200 Meter Run or Airdyne/Assault x 60 Seconds
B. Fitness Phase
Upper Body Press Standing/Upper Body Pull/PC + Short Aerobic
A1. Strict Barbell Press @ 20×1, 5-7 reps x 3 sets, rest 45 seconds between sets.
A2. Weighted Strict Pronated Pull-Ups, 2-3 reps x 3 sets, rest 45 seconds between sets.
People can scale to Negative Weighted or Regular Negative Pull-Ups, 3-4 reps x 3 sets
A3. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 90 seconds between sets.
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B. 4 Rounds for time of the following:
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Front Squats @ same weight above
15 Cal Row
C. Competition Phase
Gymnastics Skill Work + Muscle Clean or Pull + Power Clean + EMOTM Gymnastics + CP Battery Clean or Snatch
A. 3 Sets of the following:
A1. Strict Ring Dips, 8-10 reps, rest as needed between sets.
A2. Pistols, 8/each leg, rest as needed between sets.
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. 30 Feet Handstand Walk, rest as needed between sets.
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B. Muscle Snatch, 73% of weight from last week, 3 reps x 3 sets, rest as needed between sets.
C. Power Snatch, 2 reps touch n go @ 75% x 5 sets, rest as needed between sets.
D. Snatch Balance, work to moderate to heavy single, athlete choice, few sets, just feel comfortable.
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E. Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 3 Touch N Go Power Snatches + 2 Overhead Squats(Athlete can go up in weight every set)
Even Minute: 3 Muscle-Ups
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