*Schedule at Vagabond CrossFit for Weekend Classes*

1. Saturday, September 20th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, September 20th, 2014: 10:00 am Sarah Anestam Mobility/Injury Prevention Seminar

3. Saturday, September 20th, 2014: 10:45 am Competition Phase Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Complete the following for two complete rounds with your partner:
You must work down the ladder, meaning you must complete one movement, before moving onto the next movement.
Two Sets of the following:
800 Meter Run or Row
60 Box Jumps
600 Meter Run or Row
40 Burpees
600 Meter Run or Row
60 Air Squats
800 Meter Run or Row
B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Complete the following for two complete rounds with your partner:
You must work down the ladder, meaning you must complete one movement, before moving onto the next movement.
Two Sets of the following:
800 Meter Run or Row
60 Box Jumps
600 Meter Run or Row
40 Burpees
600 Meter Run or Row
60 Hang Power Cleans @ 115/75 lbs
800 Meter Run or Row
C. Competition Phase
CrossFit Tester + CrossFit Tester
Complete as many rounds and reps possible of the following in ten minutes:
60 Bar Facing Burpees
30 Overhead Squats @ 115 lbs/85 lbs
10 Muscle-Ups
+
Rest 12 Minutes
+
Complete as rounds and reps possible of the following in ten minutes:
60 Chest to Bar Pull-Ups
30 Box Jumps @ 30/24 inches
10 Power Cleans @ 185 lbs/135 lbs
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