"Schedule for Sunday: 8 am Circuit Training + 9 am Gymnastics + 9 am to 11 am Open Gym + 1115 am Youth Development"(11.30.2014)
*Vagabond Schedule for Weekend*
1. Sunday, November 30th: 8:00 am Circuit Training Class. Must be signed up for this prior. Last Class of this session.
2. Sunday, November 30th: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
3. Sunday, November 30th: 9:00 am to 11:00 am Open Gym Format
4. Sunday, November 30th: 11:15 am Vagabond Youth Development. CLICK HERE FOR WORKOUT.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
3 Sets of the following:
40 Calorie Airdyne
10 Box Jumps
B. Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
Post Comments to Group Page.