*Vagabond CrossFit Schedule for Holiday Weekend(Labor Day)*

1.  Saturday, August 30th: 9 am Lifestyle + Fitness Phase Class

2. Saturday, August 30th: 10 am Competition Phase Class

3. Sunday, August 31st: 9:00 am to 11:00 am Open Gym Format

4. Monday, September 1st(Labor Day): 9 am, 10 am Group Classes

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Complete the following with a Teammate: Team of Two:
50 Thrusters
50 Russian Kettlebell Swings
Run 400 Meters
35 Thrusters
35 Russian Kettlebell Swings
Run 400 Meters
25 Thrusters
25 Russian Kettlebell Swings
Run 400 Meters
15 Thrusters
15 Russian Kettlebell Swings
Run 400 Meters
10 Thrusters
10 Russian Kettlebell Swings
Break up repetitions as needed, however, each person must run together, and must not start the next movement, until each partner is back from the run
B. Fitness Phase
Partner Workout/Community Builder
Complete the following with a Teammate: Team of Two:
50 Thrusters @ 95/65 lbs
50 Hang Power Cleans @ 95/65 lbs
Run 400 Meters
35 Thrusters
35 Hang Power Cleans @ 95/65 lbs
Run 400 Meters
25 Thrusters
25 Hang Power Cleans @ 95/65 lbs
Run 400 Meters
15 Thrusters
15 Hang Power Cleans
Run 400 Meters
10 Thrusters
10 Hang Power Cleans
Break up repetitions as needed, however, each person must run together, and must not start the next movement, until each partner is back from the run
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
A. 50 Kipping Handstand Push-Ups
+
B. 4 Rounds for time of the following:
20 Thrusters @ 95/65 lbs
20 Pull-Ups
20 Burpees
Note each set + breakdown of movements
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