"Vagabond Free Saturdays in January"(12.31.2014)

*Vagabond Free Month Saturday for all Possible Future Members*

You’re invited to experience Vagabond CrossFit on each Saturday during the month of January at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond or simply in the mood for a great workout, please join us on Saturday mornings for a fun and informative workout!

*Schedule for New Year’s Holiday at Vagabond CrossFit*

1. Wednesday, December 31st: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Thursday, January 1st: 9 am Class, 10 am Class, 11 am to 3 pm Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
4 Sets of the following:
Row 300 Meters
15 Box Jumps
Rest 1 Minute between sets
+
Rest 3 Minutes
+
4 Sets of the following:
Row 300 Meters
15 DB Strict Press
Rest 1 Minute between sets
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Speed Deadlift, 8 sets of 2 reps @ 50% of best 1RM, rest 30 seconds between sets.
Think speed out of the bottom
B1. Tripod DB Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
B2. Scap Push-Ups, 10-12 reps x 3 sets, rest 1 minute between sets.
B3. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
C. Partner Airdyne 10 Minute on Bike @ 90%:
Switch every 30 seconds for total calories
C. Competition Phase
Back Squat Moderate + Power Position(Clean or Snatch) + Posterior Chain/Posterior Chain + CrossFit Opens Work or Aerobic Opens Prep
AM Session
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, 3 second pause in bottom.
Compare to Wednesday, December 3rd, 2014
C. Snatch Deadlift(+1) + Snatch Pull(+1) x 4 sets @ 90%, rest 1:30 between sets.
+
PM Session:
5 Sets @ 85%:
10 Power Snatch touch n go @ 115 lbs/75 lbs
12 Chest to Bar Pull-Ups
Rest 60 seconds
10 Power Cleans @ Jerk touch n go @ 115 lbs/75 lbs
12 Box Jump Overs Fast
Rest 3-4 minutes between sets
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