*Vagabond Schedule for Weekend*
1. Saturday, December 6th, 2014: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, December 6th, 2014: 10:00 am Competition Phase Class
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams will be broken into teams of two:
Complete the following as a team of the following movements:
21-15-9 of the following:
DB Thrusters or DB Push Press
Burpees
Partner 1 does 21 thrusters, then partner 2 does 21 thrusters, then Partner 1 does 21 burpees, then Partner 2 does 21 burpees, and so on until both finish 9 thrusters and 9 burpees
+
then right into the following of:
Row 2000 Meters or Airdyne 200 Calories or Assault Bike 150 Calories as a Team
Break up whatever way each time wants to break up
+
21-15-9 of the following:
DB Thrusters or DB Push Press
Box Jumps
Partner 1 does 21 thrusters, then partner 2 does 21 thrusters, then Partner 1 does 21 box jumps, then Partner 2 does 21 box jumps, and so on until both finish 9 thrusters and 9 box jumps
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Complete the following as a team of the following movements:
21-15-9 of the following:
Thrusters or Push Press
Pull-Ups or Box Jumps
Partner 1 does 21 thrusters, then partner 2 does 21 thrusters, then Partner 1 does 21 pull ups, then Partner 2 does 21 pull ups, and so on until both finish 9 thrusters and 9 pull ups
+
then right into the following of:
Row 2000 Meters or Airdyne 200 Calories or Assault Bike 150 Calories as a Team
Break up whatever way each time wants to break up
+
21-15-9 of the following:
Thrusters or Push Press
Burpees
Partner 1 does 21 thrusters, then partner 2 does 21 thrusters, then Partner 1 does 21 burpees, then Partner 2 does 21 box jumps, and so on until both finish 9 thrusters and 9 burpees
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. Muscle Clean, 5 reps x 5 sets, rest as needed between sets.
B. Clean Deadlift @ 80%, 3 reps x 3 sets, rest as needed between sets.
+
C. AMRAP 15 Minutes of the following:
5 reps Overhead Squat @ 115 lbs/75 lbs
10 reps Shoulder to Overhead @ 115/75 lbs
15 reps Box Jumps @ 24/20 inches
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