"Schedule for Saturday + Sunday @ Vagabond"(12.13.2014)

*Vagabond Schedule for Weekend*

1. Saturday, December 12th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 12th, 2014: 10:45 am Competition Phase Class Meeting

3. Sunday, December 13th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 13th, 2014: 10:00 am Vagabond Powerlifting Class

5. Sunday, December 13th, 2014: 11:15 am Vagabond Youth Development Class Week 8 of Training

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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:
5 Sets of the following @ high effort by each partner:
40 Burpees
40 Box Jumps
40 Sit-Ups
40 Air Squats
Rest 2 minutes between sets
One member works at a time, and completes 10 reps of each movement, before the next partner does 10 reps, once they finish 40 reps of Burpees, then they move onto the box jumps, and complete 40 reps in total, and then move onto sit ups, and complete 40 sit ups as a group, and then 40 air squats, and then rest 2 minutes, and complete for a total of 5 sets
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
5 Sets of the following @ high effort by each partner:
40 Pull-Ups or Burpees(Client Choice)
40 Box Jumps
40 Sit-Ups
40 Wall Balls
Rest 2 minutes between sets
One member works at a time, and completes 10 reps of each movement, before the next partner does 10 reps, once they finish 40 reps of Burpees, then they move onto the box jumps, and complete 40 reps in total, and then move onto sit ups, and complete 40 sit ups as a group, and then 40 air squats, and then rest 2 minutes, and complete for a total of 5 sets
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
Teams of Two Complete the following:
100 Calories on Airdyne for Time
Switching every 30 seconds, rest 90 seconds between sets x 6 sets
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