"Vagabond Kids Program: Sign Your Kids Up Today"(10.14.2015)

*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.

Derek A.

Derek

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. Moderate DB Box Step Ups, 8/each leg x 3 sets, rest 1 minute between sets.
A2. Abmat Sit-Ups, AMRAP 30 Seconds x 3 sets, rest 1 minute between sets.
A3. Back Extensions(6-8 Reps) then into 20-30 Second Sorensen Hold x 3 sets, rest 1 minute between sets.
+
B. 5 Rounds for time of the following:
10 Goblet Squats
10 Jumping Pull-Ups or 5 Strict Pull-Ups
20 Calorie Airdyne/16 Calorie Airdyne or 14 Assault/10 Assault Calories
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A1. Front Squat, 3 reps x 3 sets @ 85% of 1RM, rest 1 minute between sets.
A2. Elevated Ring Rows or Weighted Ring Rows, 6-8 reps x 3 sets, rest 1 minute between sets.
A3. Heavy Farmer’s Walk x 60 Meters x 3 sets, rest 1 minute between sets.
+
5 Rounds for time of the following:
8 Front Squats @ 135/95 lbs, 95/65 lbs
10 Toes to Bar or Knee Raises
18 Cal Row/16 Cal Row
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. High Bar Back Squat, 80% x 1 rep x 5 sets, rest 1-2 minutes between sets.
B1. Clean Pull, 80%, 5 reps x 3 sets, rest 1-2 minutes between sets.
B2. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups(2 reps) + Kipping Pull-Ups(5 reps) + Toes to Bar( 10 reps) x 3 sets, rest 1-2 minutes between sets.
C. Strict Press Cluster, 1.1.1 @ 70% of 1RM x 4 sets, rest 1-2 minutes between sets.
+
D. Complete the following:
50-40-30-20-10 of the following:
Airdyne Calories, rest each set as long as it takes you
+
Rest 5 Minutes
+
50-40-30-20-10 of the following:
Row Calories, rest each set as long as it takes you
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