"Schedule for Weekend + Bring a Friend Saturday"(1.10.2015)

*Vagabond Schedule for Weekend*

1. Saturday, January 10th, 2014: 9:00 am Lifestyle/Fitness Phase Class

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

3. Sunday, January 11th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, January 11th, 2014: 9:00 am Vagabond Weightlifting Club

5. Sunday, January 11th, 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 coach option
+
3-5 minutes of the following:
20 second airdyne
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
3 Rounds for time of the following:
Row 80 Calories or Airdyne 150 Calories or Assault 100 Calories
Box Jumps 50 repetitions
Burpees 30 repetitions
Complete 3 rounds in total as a group, you must finish all row calories before moving onto Box Jumps, and same for moving onto Burpees. Once you have gone thru the cycle 3 times, then you would have finished the workout
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
3 Rounds for time of the following:
Row 80 Calories or Airdyne 150 Calories or Assault 100 Calories
Box Jumps 50 repetitions
Burpees 30 repetitions
Complete 3 rounds in total as a group, you must finish all row calories before moving onto Box Jumps, and same for moving onto Burpees. Once you have gone thru the cycle 3 times, then you would have finished the workout
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. Squat Snatch(+1)+ Snatch Balance(+1) + Overhead Squat(1+) Complex, 15 minute time limit. Work up until about 80% of your best Snatch.
+
B. 20 Minute AMRAP of the following:
100 Wall Balls @ 20 lbs/14 lbs
75 Power Snatches @ 75/55 lbs
50 Lateral Burpees
25 Chest to Bar Pull-Ups
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