"Vagabond Schedule for the Weekend + Memorial Day Murph"(5.23-5.25.2015)
*Schedule for the Weekend and Memorial Day @ Vagabond*
1. Saturday, May 23rd + Sunday, May 24th, 2015: Gym Closed
2. Monday, May 25th, 2015: 9:00 am Memorial Day Class: “Scaled + RX Murph”
*Vagabond Team Prepares for East Regional for the CrossFit Games Series*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
D. At Home Workout for Saturday:
Run 800 meters
50 Box Jumps
Run 800 Meters
25 Box Jumps
Run 800 Meters
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