"Vagabond Saturday Sessions + Bring a Friend Day"(1.24.2015)

*Vagabond Schedule for the Weekend*

1. Saturday, January 24th, 2015: 9:00 am Lifestyle + Fitness Phase

2. Saturday, January 24th, 2015: 10:00 am Competition Phase

3. Sunday, January 25th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, January 25th, 2015: 9:45 am Vagabond Weightlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
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4 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
120 Abmat Sit-Ups
100 Calorie Row or 150 Calories on Airdyne
70 Plate Burpees
40 Step Down Box Jumps
50 DB Strict Press
60 Calorie Row or 100 Calories on Airdyne
120 Abmat Sit-Ups
Teams of Two complete the following as a group. You must finish the movement, before moving onto the next movement. As a group you must finish 100 sit-ups, before moving onto the calorie row, and must finish the row, before moving onto the burpees, and so on.
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
120 Abmat Sit-Ups
100 Calorie Row or 150 Calories on Airdyne or 100 Calorie Assault
70 Plate Burpees
40 Step Down Box Jumps
50 DB Strict Press
60 Calorie Row or 100 Calories on Airdyne
120 Abmat Sit-Ups
Teams of Two complete the following as a group. You must finish the movement, before moving onto the next movement. As a group you must finish 120 sit-ups, before moving onto the calorie row, and must finish the row, before moving onto the burpees, and so on.
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. 3 Position Snatch(floor, knees, mid-thigh), 65% x 2 sets, 75% x 2 sets, rest as needed between sets.
+
B. Teams of Two complete the following:
5 Rounds each of:
5 Handstand Push-Ups Strict
10 Chest to Bar Pull-Ups
15 Power Cleans @ 135/95 lbs
20 Lateral Burpees
25 Wall Balls @ 30/14 lbs to ten foot target
This is credited to Ben B.
Teams will be made up of girl or guy teams, and one person will complete one full round, then the next team member will go. So they motion will be partner one does round 1, partner 2 does round 2, partner 1 does round 3, and so on, until 10 rounds completed in total
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