"Vagabond Olympic Lifting Class + Vagabond Night Out on Saturday, March 29th"(3.24.2014)

*Vagabond Night Out for Celebration of 2014 CrossFit Opens + End of No Grain Challenge*

In celebration of the last Opens workout (and successful completion of NGC!) let’s get out of the gym for once and have a night out- Saturday March 29th- 7PMish at theĀ Blackthorne Publick House… Join this event so we can keep track of who’s in!

(Click HERE to be invited to Group for Facebook Event Page)

*Vagabond Olympic Lifting Class on Monday, March 24th @ 6:35 pm. Click HERE for Workout.*

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
90 Degree Quad Stretch/2 mins each side
+
3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Banded Good Mornings
8 Air Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
A2. DB Lat Pull-Over @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B1. DB Bench Press Heavy @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
Same weight from last week, just few more repetitions
B2. DB Regular Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C. 4 Sets of the following @ 90%/Moderate Effort:
Row 400 Meters, rest 2 minutes between sets.
B. Fitness Phase
Bend Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Hang Power Snatch, 12 minute time limit, build to tough single, not a 1 rep max.
B1. Front Squat @ 30×1, 3-4 reps x 3 sets, rest 1:30 between sets.
B2. Heavy DB Bench Press @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C1. DB Split Squats @20×1, 6-8 each leg x 3 sets, rest 1 minute.
C2. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C. Competition Phase
14.3 Opens Workout or Rest Day or Zone 1 Day
Athlete can choose to do 14.4 Opens Workout Today, or can choose to take a full day of rest or to do Zone 1 of their liking of whatever they want.
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