"Start Date for Vagabond CrossFit Kids/Teens Class: Tuesday, October 6th"(10.2.2015)

*Vagabond CrossFit Youth Program Starts Tuesday, October 6th*

We are excited to announce we will be offering a full time schedule for the school year for our Vagabond CrossFit Youth Class, which will meet every Tuesday and Friday from October to June from 330 pm to 430 pm. The cost of the monthly membership for kids and teenagers is only $99. The class will be run by Coach HeatherĀ and we are truly excited to offer this permanent schedule for this class.

The first class will start Tuesday, October 6th @ 330 pm. Connect with Heather or Myself to sign your youths up today.

Ages will be from 6th to 12th grade or 12-17 years of age, and we can make some exceptions, based on Coach Discretion.

YOUTH DEVELOPMENT CLASS

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat %/Upper Body Pull/Core + Conditioning
A1. High Bar Back Squat, 4 reps x 4 sets, rest 1 minute between sets.
Compare to July 27th for 1RM for High Bar Back Squat
A2. DB External Rotations, 8.each side x 4 sets, rest 1 minute between sets.
A3. Single Leg Glute Bridges, 8 reps/each side x 4 sets, rest 1 minute between sets.
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B. 5 Sets of the following:
30 Seconds of Airdyne/Assault
Rest 30 Seconds
30 Seconds of Goblet Squats or Wall Balls
Rest 30 Seconds
30 Seconds 20 Meter Shuttle Run or Row for Meters
Rest 30 Seconds
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. Deadlift or Trap Bar Deadlift, 5 reps x 3 sets, rest 1 minute between sets.
A2. DB Row, 5 reps/each side heavy x 3 sets, rest 1 minute between sets.
A3. Sorensen Hold, 60 seconds total-top of back extension x 3 sets, rest 1 minute between sets.
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B. 5 Sets of the following:
30 Seconds of Row @ Hard Pace
Rest 30 Seconds
30 Seconds Wall Balls Unbroken
Rest 30 Seconds
30 Seconds Box Jumps
Rest 30 Seconds
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Row/Midline Accessory Work
A. Snatch, 70% x 1.1 x 2 sets, 75% x 1 rep x 3 sets, rest as needed between sets.
B. Snatch Pull, 80% x 3 reps x 3 sets.
C. Snatch Push Press, 3 reps x 3 sets, rest as needed.
D. Romanian Deadlifts, 75% of best clean, 4 reps x 4 sets, rest as needed.
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E. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 2-3 or 3-4 Strict Handstand Push-Ups + 4-5 Kipping Handstand Push-Ups
Minute 2: 13-15 Cal Row/9-12 Cal Row
Minute 3: 5 Deadlifts @ 275/205 lbs + 1 Legless Rope Climb
Minute 4: Rest
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