*Vagabond Schedule for Weekend*

1. Saturday, December 20th, 2014: 9:00 am Lifestyle/Fitness Phase Class-Vagabond Toy Drive Benefit Workout

2. Saturday, December 20th, 2014: 10:00 am Competition Phase Class

3. Sunday, December 21st, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 21st, 2014: 9:00 am Vagabond Gymnastics Class

5. Sunday, December 21st, 2014: 10:00 am Vagabond Weightlifting Club

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:
row 100 meters
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 of:
5 Sets of the following:
6 Minutes of Work of the following:
12 Burpees
9 Box Jumps
12 Goble Squats
Rest 90 seconds between sets
One Partner works at a time, while the other partner rest. They will have 6 minutes to complete as many rounds as a team in the time allowed. After the time has expired, you as a team will rest 90 seconds. A total of 5 sets will be completed.
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following of:
5 Sets of the following:
6 Minutes of Work of the following:
12 Burpees
9 Box Jumps
12 Wall Balls
Rest 90 seconds between sets
One Partner works at a time, while the other partner rest. They will have 6 minutes to complete as many rounds as a team in the time allowed. After the time has expired, you as a team will rest 90 seconds. A total of 5 sets will be completed.
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. Muscle Snatch, 5 reps x 5 sets, rest as needed between sets.
B. Snatch Deadlift @ 80%, 3 reps x 3 sets, rest as needed between sets.
+
4 Rounds for time of the following:
400 Meter Run
5 Shoulder to Overhead @ 135/95 lbs
10 Power Cleans @ 135 lbs/95 lbs
15 Back Squat @ 135/95 lbs
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