"Vagabond Closed on Easter Sunday"(4.5.2015)
*Happy Easter from Vagabond CrossFit*
We will be closed in the AM for Easter, but we will be open from 4 pm to 6 pm in the late afternoon
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
B. Competition Phase:
Gymnastics Skill Work + Conditioning
A. 3 Sets of the following:
10 Pistols/each side, rest as needed.
20 Second L-Sit Hold Total
20 Feet Handstand Walk
B. Perform the following of:
Teams of Two Complete the following:
Break up as see fit between partner
2 Rounds of the following
100 Double Unders
80 Wall Balls @ 20/14 lbs
60 Toes to Bar
40 Deadlifts @ 145 lbs/105 lbs
20 Snatches @ 145 lbs/105 lbs
90 Box Jumps @ 24/20 inches
70 Shoulder to Overhead @ 145/105
50 Kettlebell Swings @ 70/53 lbs
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