"Vagabond CrossFit Youth Program: Starts Tuesday, October 6th"(9.29.2015)
*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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
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, 5 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. Wide Grip Pull-Ups @ 2 seconds down x 3-5 reps x 3 sets, rest 1 minute between sets.
People can scale to Negative Wide Grip Pull-Ups @ 4 second tempo down x 2-3 reps
A3. Side Bridges, 20 seconds weighted/each side x 3 sets, rest 1 minute between sets.
B. 20 Minutes on the Clock: Top of Every 5 Minutes Complete the following:
1 Minute Airdyne/Assault
15 DB or Barbell Thrusters @ 65/45 lbs
10 Box Jumps or Step-Ups
5 Plank Walk-Outs
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Deadlift Wave Loading, 5 reps, 3 reps, 5 reps, 3 reps, rest 1 minute between sets.
B1. DB Bench Press @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Side Bridges, 25 seconds weight/each side x 3 sets, rest 45 seconds between sets.
C. 20 Minutes on the Clock: Top of Every 5 Minutes Complete the following:
200 Meter Run
10-12 Box Jumps
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), 65% x 2 reps x 5 sets, rest as needed.
B. Muscle Snatch, 65% x 3 reps x 4 sets, rest as needed.
C. Push Press, 80% x 3 reps x 4 sets, rest as needed.
D. Snatch Balance, 70%, 3 reps x 4 sets, rest as needed.
E. 6 Rounds for time of the following:
5 Power Snatch @ 135/95 lbs
10 Box Jumps @ 30/24 inches
3-5 Muscle-Ups-Depending on Your Level of Efficiency
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