"Schedule for Weekend at Vagabond"(8.7.2014)

*Schedule for the Weekend at Vagabond CrossFit*

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

2. Saturday, August 9th, 2014: 10:00 am Competition Phase Class

3. Sunday, August 10th, 2014: 8:00 am Vagabond Circuit Training

4. Sunday, August 10th, 2014: 9:00 am Vagabond Gymnastics Class

5. Sunday, August 10th, 2014: 9:00 am to 11:00 am Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach’s Option
+
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
6 Sets of the following:
25 Seconds Hard on Airdyne, rest 4 minutes between sets.
+
Rest 5 minutes
+
12 Minutes of the following:
Run 100 Meters
5 Russian Kettlebell Swings
7 Goblet Squats
Row 150 Meters
B. Fitness Phase
Maximum Aerobic Power Sessions
6 Minutes of the following:
Row 200 Meters
10 Russian Kettlebell Swings
+
Rest 3 Minutes
+
6 Minutes of the following:
Run 100 Meters
7 Kipping Pull-Ups
+
Rest 3 Minutes
+
6 Minutes of the following:
Row 200 Meters
7 Burpees
+
Rest 3 Minutes
+
6 Minutes of the following:
Run 100 Meters
10 Wall Balls
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press @ 75%, 4 reps x 4 sets, rest as needed between sets.
B1. Heavy Russian Kettlebell Swings, 12-15 reps x 4 sets, rest 60 seconds between sets.
B2. Snatch Grip Romanian Deadlifts @ 90% of best snatch, 4 reps x 4 sets, rest 60 seconds between sets.
B3. Weighted Towel Pull-Ups @ 30×1, 2.2.1 x 4 sets, rest 2 minutes between sets.
C. 3 Sets of the following @ 80%:
500 m Row
15 Chest to Bar Pull-Ups
400 m Run
15 Toes to Bar
50 Double Unders
3-5 Muscle-Ups
Rest 5 minutes between sets
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