*Vagabond Weekend Schedule for Classes*
1. Saturday, May 17th: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, May 17th: 10:00 am Free Mobility In-Service by Sarah Anestam, pt.
3. Saturday, May 17th: 11:00 am Competition Phase Class
4. Sunday, May 18th: 9:00 am to 11:00 am Open Gym
5. Sunday, May 18th: 9:00 am Vagabond Gymnastics Class
6. Sunday, May 18th: 8:00 am Vagabond Circuit Training Class
*Vagabond Mobility In-Service Seminar*
Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance, such as CrossFit.
In this free 1-hour inservice, you will learn how to improve common shoulder, upper back, hip and ankle mobility issues using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.
A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.
I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/CrossFit Tester
In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.
Complete the following with your partner:
3 Sets for each Person
60 seconds of wall balls or goblet squats
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of Airdyne or Row
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 seconds
B. Fitness Phase
Partner Workout/CrossFit Tester
In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.
Complete the following with your partner:
3 Sets for each Person
60 seconds of wall balls or goblet squats
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of Airdyne or Row
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 seconds
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. High Bar Back Squat @ 30×1 @ 55% all sets, 3 reps x 5 sets, rest 1 minute between sets. Concentrate on Speed
B. Clean Pull Position(High Hang-Mid Thigh-Floor) Clusters, one from each position x 4 sets, rest 2 minutes between sets.
C. 26 Minutes on Airdyne @ 80% Aerobic Effort, Every 3 Minutes complete the following:
7 Toes to Bar
7 Thrusters @ 115 lbs/80 lbs
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