"Vagabond Four Workouts of the Vagabond Internal Competition"(7.29.2015)

*Four Workouts of the Vagabond Internal Competition on Saturday, August 8th*

Workout 1
RX Workout
2 Rep Max Touch N GO Clean and Jerk, 10 minute time limit, select weights as they go
 Workout 1 
Scaled Workout
2 Rep Max No Touch N Go Deadlift, 10 minute time limit, select weights as they go- Must have first weight pre-determined.
Workout 2
RX:
15-12-9-6-3 of the following:
Thrusters @ 95/65 lbs
Lateral Burpees
Time Cap: 8 Minutes
+
Workout 2
Scaled:
4 Rounds of the following:
12 front squats @ 85/55 lbs
6 Lateral Burpees
Time Cap: 8 Minutes
Workout 3:
CrossFit Old School Tester:
RX Workout:
“Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
Workout 3:
Scaled Workout:
“Jumpy Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings @ 44/26 lbs
12 Box Jumps or Step-Ups @ 20/16 inches
Workout 4:
Rx and Scaled Workout:
2000 Meter Time Trial
Girls Competition

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal Testing CP + Single Leg/Core + Aerobic Work
A. Close Grip Bench Press, build to heavy single or heavy as possible for the day, 12 minute time limit.
B1. DB Walking Lunges Heavy, 6/each side x 3 sets, rest 1 minute.
B2. Front Lean Rest, 60 seconds total x 3 sets, rest 1 minute.
People can scale up to Rings for same time duration
+
B. 3 Rounds for time of the following:
15 Goblet Squats
400 Meter Row
20 Kettlebell Swings
B. Fitness Phase
Single Leg/Upper Body Pull/Core + Hard Push Lactate
A1. DB Split Squats, 6/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. AB Wheel or Stability Ball Roll-Outs, 10 reps x 3 sets, rest 45 seconds between sets.
+
B. 3 Rounds for time of the following:
20 Kettlebell Swings @ 53/35 lbs
Run 400 Meters or Row 400 Meters or 30 Calorie Airdyne or 20 Calorie Assault
15 Box Jumps @ 24/20 inches
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Jumping Drill Warm-Ups:
Single Leg Broad Jump, 3 reps/each side x 3 sets, rest as needed between sets.
+
B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 2 sets x 1 rep
C. High Bar Back Squat, 6 reps x 2 sets @ 60%, 65% x 5 reps, 70% x 3 reps
D. Strict Press, 4 reps x 4 sets. Build to moderate weight, where last rep of 4 is not difficult.
E. Clean Deadlift, 4 sets x 5 reps @ 90%
+
F. 5 Minutes of Airdyne/Assault Warm-Up
+
3 Sets of the following
Assault/Airdyne 35 Seconds @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100
+
Rest 8 Minutes
+
3 Sets of the following
Assault/Airdyne 35 Seconds @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100
Post Comments to Group Page.