"Schedule for Vagabond Weekend"(10.23.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 25th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 25th, 2014: 10 am Competition Phase Class

3. Sunday, October 26th, 2014: 8 am Vagabond Circuit Training Class. Must be signed up of this class prior.

4. Sunday, October 26th, 2014: 10 Vagabond Powerlifting Class

5. Sunday, October 26th, 2014: 9 am to 11 am Vagabond Open Gym Format

6. Sunday, October 26th, 2014: 11:15 am Vagabond Youth Development Class

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Banded Hamstring or 90 Degree Quad Stretch-Coach Option
+
3-5 Minutes of the following:
Vagabond SKill Warm-Ups(Watch Video Below)
Click Here to View
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
4 Rounds of the following:
Row 250 Meters
8 Burpees
20 Walking Lunge Steps(10/each side)
8 Burpees
20 Jump Rope Singles
Row 250 Meters
Rest 3-5 minutes between rounds depending on how long you need
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Airdyne 12-15 Calories
5 Box Jumps
5 Burpees
+
Rest 4 Minutes
+
8 Minutes of the following:
Row 200 Meters
10 Walking Lunges(5/each side)
5 Barbell Push Press @ 95/65 lbs
+
Rest 4 Minutes
+
8 Minutes of the following:
Airdyne 12-15 Calories
15 Air Squats
7-10 Push-Ups
+
Rest 4 Minutes
+
4 Minutes of the following:
Airdyne @ 80% Aerobic Effort: Pace/Sustainability is Key
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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