*Vagabond Schedule for Weekend*

1. Saturday, November 1st, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 1st, 2014: 10:00 am Competition Phase Class

3. Sunday, November 2nd, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 2nd, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 2nd, 2014: 9:45 am-10:45 am Vagabond Monthly Weightlifting Class

I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
90 Degree Quad Stretch x 90 seconds/each side
+
3-5 minutes of workout prep
push-ups x 5 reps
air squats x 5 reps
row 100 meters
face pulls x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two Complete the following Partner Workout:
6 Sets of the following:
1 Minute of Row
1 Minute of Burpees
1 Minute of Box Jumps
1 Minute of Wall Balls/Goblet Squats
1 Minute of Airdyne
B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two Complete the following Partner Workout:
6 Sets of the following:
1 Minute of Row
1 Minute of Burpees
1 Minute of Box Jumps
1 Minute of Wall Balls/Goblet Squats
1 Minute of Airdyne
C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
A. Establish a max weight for the complex:
1 Hang Squat Snatch
2 Overhead Squats
An attempt will be made every 2 minutes for 10 minutes.
Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in weight every 2 minutes in increments of 10lbs for the RX men, and 5lbs for the other divisions.
Each athlete will choose from one of the following weights to for their opening lift:
RX Men 135,155,175,195,205
RX Women 85,95,105,115,135
+
B. 10 Rounds for time of the following:
10 Chest to Bar Pull-Ups
10 Overhead Squats @ 115 lbs/80 lbs
50 Double Unders
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