"Schedule for Weekend at Vagabond"(9.18.2014)

*Schedule at Vagabond CrossFit for Weekend Classes*

1. Saturday, September 20th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, September 20th, 2014: 10:00 am Sarah Anestam Mobility/Injury Prevention Seminar

3. Saturday, September 20th, 2014: 11:00 am Competition Phase Class

4. Sunday, September 21st, 2014: 8:00 am Vagabond Circuit Training Make-Up Class

5. Sunday, September 21st, 2014: 9:00 am to 11:00 am Open Gym

6. Sunday, September 21st, 2014: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Rounds for time of the following:
10 Box Jumps @ 24/20 inches, 20/16 inches
15 Kettlebell Swings Russian
300 Meter Row or 20 Calorie Airdyne
Compare to January 1st, 2013
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Run 200 Meters
10 Air Squats
5 Knees to Elbows
+
Rest 4 Minutes
+
8 Minutes of the following:
16 Walking Lunge Steps(8/each side)
8 Box Jumps
100 Meter Run
+
Rest 4 Minutes
+
8 Minutes of the following:
Run 200 Meters
8 Wall Balls
4 Burpees
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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