"Vagabond CrossFit Youth Program Starts: October 6th"(9.22.2015)

*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 Heather 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.

Benefit for Pat

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3-4 Minutes of Mobility:
Banded Hamstring Stretch x 90 seconds.each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. DB Row, 10/each side moderate weight x 3 sets, rest 1 minute between sets.
A3. Hollow Holds, 20-30 seconds x 3 sets, rest 1 minute between sets.
B. 5 Sets of the following:
Run 200-400 Meters
15-20 Ball Slams
Rest 1 minute between sets
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Hang Power Clean, 5 reps, 3 reps, 1 rep, 3 reps, 1 rep, rest as needed between sets.
Work to a heavy set of 1-Wave Loading
B1. DB Row, 8 reps/each arm x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds, 35 seconds x 3 sets, rest 1 minute between sets.
C. 30-20-10-5 of the following:
Cal Row
Kettlebell Swings
*After Every Round Completed, Complete 5 Hang Power Cleans @ 155/95 lbs, 135/85 lbs, 115/75 lbs*
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Mid Thigh Clean(Power or Squat), 75% x 2 reps x 5 sets, rest as needed.
B. Muscle Snatch, 76% x 3 reps x 2 sets, 79% x 2 reps x 2 sets
C. Push Press, 87% x 3 reps x 3 sets, 90% x 3 reps x 2 sets, rest as needed.
D. Overhead Squat, 5 reps x 3 sets, work to heavy set of 5, based off how you are feeling, rest as need between sets.
E. Every Minute on the Minute x 24 Minutes of the following:
Minute 1:  2-3 or 3-5 Muscle-Ups
Minute 2: 15 Thrusters @ 95/65 lbs @ Fast Pace
Minute 3: 25 Second Max Cal Row-Men Above 1350 Cals/hr and Women Above 950 Cals/hr
Minute 4: 40-50 Double Unders
Minute 5: Rest/Walk
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