"Schedule for Saturday: 9 am Lifestyle/Fitness Phase + 10 am Competition Phase"(11.15.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 15th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 15th, 2014: 10:00 am Competition Phase Class

3. Sunday, November 16th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 16th, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 16th, 2014: 10:00 am Vagabond Powerlifting Class

6. Sunday, November 16th, 2014: 11:15 am Vagabond Youth Development Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following of:
8 Rounds of the following:
Row 250 Meters or Airdyne 20 Calories/Assault 11 Calories
12 Box Jumps
6 Burpees
One Partner does One Round, then Second Partner does Round Two, each partner must complete a total of 4 rounds
+
Right Into the following of
+
7 Minutes of Max Wall Balls, one partner does wall balls, other partner holds a weighted plank of woman 25 lbs, and men 45 lbs, you switch once person stops wall balls or person can’t hold plank position anymore
People can do Goblet Squats, no more than 25 at a time
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following of:
8 Rounds of the following:
Row 250 Meters or Airdyne 20 Calories/Assault 11 Calories
12 Box Jumps
6 Burpees
One Partner does One Round, then Second Partner does Round Two, each partner must complete a total of 4 rounds
+
Right Into the following of
+
7 Minutes of Max Wall Balls, one partner does wall balls, other partner holds a weighted plank of woman 25 lbs, and men 45 lbs, you switch once person stops wall balls or person can’t hold plank position anymore
People can do Goblet Squats, no more than 25 at a time
C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
A. Clean, build up to 85% of your best clean, no more than this, 8 minute time limit
+
Rest 3 Minutes
+
B. At the above weight, perform every 20 seconds x 1 rep x 5 minutes @ 65% of your best clean of 1RM
+
C. AMRAP 4 Minutes of the following:
3 Power Snatches @ 135 lbs/95 lbs
25 Double Unders
+
Rest 3 Minutes
+
AMRAP 4 Minutes of the following:
3 Power Snatches @ 115 lbs/75 lbs
25 Double Unders
+
Rest 3 Minutes
+
AMRAP 4 Minutes of the following:
3 Power Snatches @ 95/65 lbs
40 Double Unders
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