"Vagabond Kids Program + Schedule @ Vagabond This Weekend"(10.16.2015)

*Vagabond Schedule for the Weekend of October 17th + October 18th*

1. Saturday, October 17th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 17th, 2015: 10:00 am Competition Phase Class

3. Sunday, October 18th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 18th, 2015: 9:00 am Vagabond Gymnastics Class

5. Sunday, October 18th, 2015: 8:00 am Vagabond Circuit Class Week 4

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*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.

2015 Vagabond Regional Team-Love It!

Vagabond Group Picture

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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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat %/Upper Body Pull/Core + Conditioning
A1. Front Squat, 3 reps x 3 sets, rest 1 minute between sets.
Compare to last week, October 9th
A2. Strict Weighted Mix Grip Pull-Ups, 4-6 reps x 3 sets, rest 1 minute between sets.
Scale to Negative Weighted Pull-Ups, 3-4 reps or Lat Pull Down Machines, 12-15 reps x 3 sets
A3. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. 21-15-9 of the following: Just go Hard!
Cal Row
Box Jumps or Step-Ups
Burpees
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A. High Bar Back Squat, 5 reps @ 75% of best 1rm x 3 sets or Deadlifts, 6 reps @ 70% of best 1RM x 3 sets , rest 1-2 minutes between sets-ATHLETE CHOICE
If you did wall balls on Thursday, then do Deadlifts
B1. Banded Good Mornings with Stretch Bands, 12-15 reps @ 30×1 x 3 sets, rest 1 minute between sets.
B2. Weighted Strict Supinated Pull-Ups, 3-4 reps x 3 sets, rest 1 minute between sets.
People can perform strict pull ups or negative pull-ups @ 3-4 reps x 3 sets
You can break into clusters as well
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C. 30-20-10 of the following:
Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
Abmat Sit-Ups
After Every Set, complete 20/16 calorie airdyne or 12/10 calorie assault bike
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Row/Midline Accessory Work
A. Snatch, 60% x 1 x 2 sets, 65% x 1 rep x 2 sets, 50% x 1 rep x 2 sets, rest 2 minutes between sets.
B. Snatch Deadlift, 70% x 3 reps x 3 sets, rest 2 minutes between sets.
C1. Strict Handstand Push-Ups Volume, 4-6, 6-8 or 8-10 reps x 4 sets, rest 1 minute between sets.
You can do depth or keep these regular range of motion
C2. Weighted Back Extensions @ 30×1, 8-10 reps x 4 sets or Reverse Hyper, 8-10 reps x 4 sets, rest 1 minute between sets.
C3. Glute Bridges, 15 reps x 4 sets, rest 1:30 between sets.
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D. Complete the following of:
Row 400 Meters x 3 sets, rest 2 minutes between sets.
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Row 150 Meters x 6 sets, rest 45 seconds between sets.
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Row 400 Meters @ 3 sets, rest 2 minutes between sets.
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