*Vagabond CrossFit Schedule for Thanksgiving Holiday*

1. Thursday, November 27th, 2014: 9 am class only

2. Friday, November 28th, 2014: 9 am, 10 am classes, 11:00 am to 1:30 pm Open Gym

*Happy Thanksgiving to all Vagabonds*

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:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Thanksgiving Workout
Partner Workout—Partner 1 does Round 1, then Partner 2 does Round 2, and so on until both partners have finished 5 rounds each for the workout
10 Rounds for time of the following:
20 Kettlebell Swings
15 Burpees
20 Calorie Row or 25 Calorie Airdyne or 18 Assault Bike Calorie
B. Fitness Phase
CrossFit Tester/Thanksgiving Workout
Partner Workout—Partner 1 does Round 1, then Partner 2 does Round 2, and so on until both partners have finished 5 rounds each for the workout
10 Rounds for time of the following:
20 Burpees or Box Jumps-Option for Client
15 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
20 Calorie Row or 25 Calorie Airdyne or 18 Assault Bike Calorie
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.
Post Comments to Group Page.