"Vagabond CrossFit Youth Program Starts + Schedule for the Weekend"(9.17.2015)

*A. 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.

B. *Vagabond Schedule for the Weekend of September 19th + September 20th*

1. Saturday, September 19th, 2015: 9:00 am Benefit Workout

2. Saturday, September 19th, 2015: 9:00 am to 12:00 pm Benefit

3. Sunday, September 20th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 20th, 2015: 10:00 am Vagabond Powerlifting Class

5. Sunday, September 20th, 2015: 8:00 am Vagabond Fall Circuit Session Week 1

YOUTH DEVELOPMENT CLASS

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat %/Upper Body Pull/Core + Conditioning
A. Front Squat @ 50%, 2 reps x 8 sets, rest only 30 seconds between sets!
Focus on Speed out of the Bottom-Weight Should Be Moderate
Compare to July 31st, 2015 for 1RM
B1. Strict Pronated Pull-Ups, 4-6 or 8-10 reps or Clusters of 3.2.3.2 x 3 sets, rest 1 minute.
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
B2. DB Curls, 8 reps x 3 sets, rest 1 minute between sets.
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C. Every Minute on the Minute x 15 Minutes:
First Minute: 25 Second Assault/Airdyne
Second Minute: 30 Seconds Total of 5 DB Thrusters + Remaining Time Plank Holds
Third Minute: 35 Seconds Total of: 20 Meter Shuttle Run
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A1. High Bar Back Squat of the following, rest 1 minute between sets.
3 reps @ 75%
3 reps @ 80%
1 rep @ 90%
A2. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
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B. Barbell Good Mornings @ 30×1, 6-8 reps @ 40% of best clean x 3 sets, rest 1 minute between sets.
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C. Every Minute on the Minute x 15 Minutes:
First Minute: 25 Second Row
Second Minute: 30 Seconds Total of 5 Shoulder to Overhead @ 115/75 + 5-7 Burpees
Third Minute: 35 Seconds Total of 20 Meter Shuttle Run
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Row/Midline Accessory Work
A. Snatch, 75% x 1.1 x 2 sets, 80% x 1.1 x 3 sets.
B. Front Squat, 85% x 3 reps x 5 sets, rest as needed between sets.
C. Snatch Pull, 80% x 5 reps x 5 set, rest as needed between sets.
You can take off risers, so from 3 inch boards of below knee height
D1. Strict Handstand Push-Ups(5-7 reps) + Kipping Handstand Push-Ups(7-9 reps) x 4 sets, rest 1-2 minutes between sets.
D2. Romanian Deadlifts, 65% of best clean, 5 reps x 4 sets, rest 1 minute between sets.
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E. For Time of the following:
100 Double Unders
20 GHD Sit-Ups-Men reach to 1-45 lbs plates-Girls reach to 2-45 lbs plates
Row 500 Meters
75 Double Unders
20 GHD Sit-Ups
Row 500 Meters
50 Double Unders
20 GHD Sit-Ups
Row 500 Meters
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