"Schedule for the Weekend + Sarah Clift's Going Away Party"(5.8.2014)

*Sarah Clift Going Away Party on Saturday, May 10th @ The Charlie Horse @ 7 pm*

Sarah Clift will be graduating from Stonehill College and will be moving back to New York. One of our most committed members, and someone who has made huge gains over the last 18 months, I am proud to see her grow in her profession. We would like to send her on her way on a good note, and let all the Vagabonds say goodbye to her the Vagabond Way.

*Schedule for the Weekend @ Vagabond CrossFit*

1. Saturday, May 10th, 2014: Lifestyle + Fitness Phase @ 9:00 am

2. Saturday, May 10th, 2014: Competition Phase @ 10:00 am

3. Sunday, May 11th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, May 11, 2014: 10:00 am Vagabond Powerlifting Class

5. Sunday, May 11th, 2014: 9:00 am to 11:00 am Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A. DB Single Leg Squats @ 20×1, 8 reps/each leg x 3 sets, rest 1:30 between sets.
B. Side Bridge, AMRAP/ each side x 2 sets, rest as needed between sets.
C. 4 Sets of the following @ High Aerobic Effort:
200 Meter Run
20 Walking Lunges
15 Step Down Box Jumps
20 Calorie Airdyne
Rest 3 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ 85%:
Row 200 Meters
10 Hang Power Cleans @ 95/65, 75/45
5 Hand-Release Push Ups
+
Rest 6 Minutes
+
12 Minutes of the following @ 85%:
Row 200 Meters or Run 200 Meters
20 Walking Lunges
30 Second Front Lean Rest
People can scale up to Front Lean Rest on Rings
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. High Bar Back Squat of the following:
5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
C. Power Clean 2 Position(Above Knee-Ground) @ 75%, on the minute, every minute x 12 minutes.
D. 5 Rounds of the following:
Run 200 Meters
5 Hang Power Cleans @ 205 lbs/125 lbs
12 Chest to Bar Pull-Ups
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