"Schedule for Weekend at Vagabond"(8.15.2014)

*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, August 16th, 2014: 9:00 am Lifestyle + Fitness Phase

2. Saturday, August 16th, 2014: 10:00 am Competition Phase

3. Sunday, August 17th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, August 17th, 2014: 9:00 am to 11:00 am Open Gym Format

Vagabond/Free Athlete Camp Participants

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
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sots press
handstand push ups
split jerks
row 100 meters
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3-5 minutes of mobility
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Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement
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3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift, 65%, 5 reps x 3 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. Sorensen Hold Cluster x 30 seconds, rest 15 seconds, x 30 seconds x 3 sets, rest 1 minute between sets.
B2. DB Good Mornings @ 30×1, 12 reps x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
5 Minutes of the following:
8 DB Push Press
15 Calorie Airdyne
8 Goblet Squats
Rest 2 minutes between sets
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift, 1 reps x 6 sets, on the minute, every minute x 6 minutes.
Keep under 85% for all 6 sets
B1. DB Seated Press @ 30×1, 5-6 reps x 3 sets, rest 1 minute between sets.
B2. Romanian Deadlift to Below Knee @ 22×1, 5 reps x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
1 Minute on the Clock
8-10 touch n go Power Snatches @ 95/65 lbs
Remaining Time-Complete unloaded Prowler Sled Push
Rest 6 minutes between sets
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Clean @ 60%, 3 reps x 3 sets, 70% x 3 reps x 3 sets, 80% x 3 reps x 3 sets, rest as needed between sets. These can be touch n go for early sets, then clusters at final sets.
B. Front Squat, complete 5 heavy singles, do not work to a max, rest as needed between sets.
C. High Bar Back Squat @ 70%, 3 reps x 5 sets, rest 2 minutes between sets.
D. 10 Sets of the following @ all out effort:
12 Calorie Airdyne @ all out effort, rest 2 minutes and 30 seconds-3 minutes between sets.
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If you are well conditioned, and lactate is not a priority, then perform the following for section D of workout:
D. 3 Rounds of the following for Gymnastics Based Skill Work:
10 reps of Push-Ups Touch-Ups, rest 30 seconds
After every rep, touch each shoulder
6 reps of Wall-Walk, rest 60 seconds
5 reps of Ring Pull-Ups, rest 90 seconds.
Bring as high as possible
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