"Schedule for Weekend + Meet-Up for Southie Competition Event"(11.7.2014)
*Vagabond Goes to Annual Southie Showdown Event*
The Southie Showdown will take place this weekend, and usually the Annual Gathering for newcomers and experienced athletes from various gyms to Vagabond CrossFit. The last two years we have had huge turnouts for support and people competing, and we expect nothing else but that this year. The event will take place this Saturday, November 9th + Sunday, November 10th with the start time being 9 am on both days, and ending between 3-5 pm on both days.
We will have a group meet-up at Vagabond since registration will take place from 7:30 am to 8:15 am.
We will meet at Vagabond at 6:45 am on Saturday Morning, and leave a little after that. Carpooling sometimes the best option because of limited parking spots.
*Vagabond Schedule for Weekend*
1. Saturday, November 9th, 2014: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, November 9th, 2014: 10:00 am Competition Phase Class
3. Sunday, November 10th, 2014: 8:00 am Vagabond Circuit Training Class
4. Sunday, November 10th, 2014: 9:00 am to 11:00 am Open Gym
5. Sunday, November 10th, 2014: 9:00 am Vagabond Gymnastics Class
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double Leg or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row
A1. DB Split Squats @ 20×1, 8 reps/each side x 3 sets, rest 45 seconds
A2. DB Bent Over Row @ 30×1, 8 reps/each side x 3 sets, rest 45 seconds
B1. Russian Kettlebell Swings, 15 reps x 3 sets, rest 30 seconds.
B2. Box Jumps, 12 reps x 3 sets, rest 30 seconds.
C1. Ring Rows @ 30×1, 10 reps perfect x 5 sets, rest 30 seconds.
C2. Row 150 Meters as fast as possible x 5 sets, rest 60 seconds.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2(If not completed on Thursday) or Aerobic Training
A1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1 minute
A2. DB Seated Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Plank Holds Accumulate 1 Minute x 3 sets, rest 45 seconds between sets.
C. 3 Sets @ 95% effort:
8 Thrusters @ 95 lbs/65 lbs
10 Burpees as fast as possible
12 Airdyne Calories
Rest 4-5 Minutes between sets
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B. Squat Snatch of the following:
1 rep from high hang position + 1 rep from mid thigh position @ 65%-70% x 5 sets, rest 1:30 between sets-Squat Snatch
C. Clean and Jerk of the following:
70% x 1 rep x 2 sets, 73% x 1 rep x 2 sets, 76% x 1 rep x 2 sets, 79% x 1 rep x 2 sets, rest 1:30 between sets.
D. Romania Deadlift Clusters @ 90% of best clean, 3.3 x 3 sets, rest 1:30 between sets.
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