*Vagabond Schedule for Weekend*

1. Saturday, December 27th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 27th, 2014: 10:00 am Competition Phase Class

3. Sunday, December 28th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 28th, 2014: 10:00 am Vagabond Powerlifting Class.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
4-6 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
Two sets of the following complete by two team members:
50 Kettlebell Swings
50 Burpees
50 Box Jumps
80 Calorie Airdyne or 1500 Meter Row
50 Goblet Squats
50 DB Push Press
50 Partner Sit-Ups
One team member works at a time, and the other team member rest. You must finish all of the movement, to move onto the next movement. So as a team of two, you must finish all 50 kettlebell swings as a team, to move onto the 50 burpees. You must complete 2 sets of this as a team
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
Two sets of the following complete by two team members:
50 Kettlebell Swings
50 Burpees
50 Box Jumps
80 Calorie Airdyne or 1500 Meter Row
50 Wall Balls
50 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
50 Partner Sit-Ups
One team member works at a time, and the other team member rest. You must finish all of the movement, to move onto the next movement. So as a team of two, you must finish all 50 kettlebell swings as a team, to move onto the 50 burpees. You must complete 2 sets of this as a team
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
20 Minute AMRAP of the following:
Row 500 Meters
50 Wall Balls
40 Kettlebell Swings @ 55/35 lbs
30 Burpees
20 Toes to Bar
10 Overhead Squats @ 135 lbs/95 lbs
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