"Schedule for New Year's Holiday @ Vagabond"(12.30.2014)

*Schedule for New Year’s Holiday at Vagabond CrossFit*

1. Wednesday, December 31st: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Thursday, January 1st: 9 am Class, 10 am Class, 11 am to 3 pm Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
On the Minute, Every Minute x 14 Minutes of:
Odd Minute: 30 Second Cal Airdyne
Even Minute: 30 Second Plank Hold
+
Rest 2 Minutes between sets
+
14 Minute AMRAP of the following:
30 Goblet Squats
30 Burpees
30 Cal Airdyne or 18 Cal Assault
B. Fitness Phase
Maximum Aerobic Power Sessions
24 Minutes on the Clock:
Top of Every 6 Minutes complete the following:
Row 200 Meters(Men)/Row 150 Meters(Women)
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
8 Russian Kettlebell Swings @ 53/35 lbs
Row 200 Meters(Men)/Row 150 Meters(Women)
If you finish in 4 minutes, then you rest 2 minutes. You will go at 0 minutes, 6 minutes, 12 minute, 18 minutes, so 4 total sets.
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 3 Rounds for quality of movement:
1. Strict Handstand Push-Ups Depth(25-45 lbs Men)(Women Regular Depth), 4-6 reps or Clusters @ 2.2.2.1, rest as needed between sets.
2. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.
3. Hollow Holds, 30 seconds, rest as needed between sets.
B. Clean Deadlift(+1) + Clean Pull(+1) x 4 sets @ 105%, rest 1:30 between sets.
C. Snatch Complex: Power Snatch(+1 rep) + Squat Snatch(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest 1:30 between sets—Use between 70%-80% for Complex
D1. DB Seated Press @ 5-6 reps heavy @ 31×1, 3 sets, rest 1:30 between sets.
D2. Romanian Deadlift @ 90% of best clean, 5 reps x 3 sets, rest 1:30 between sets.
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