"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*

Get Tickets Here.

Click Here for Schedule for Team Events.

Click Here to Watch Team Vagabond Live.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
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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
OR
D. At Home Workout for Saturday:
Run 800 meters
50 Burpees
50 Box Jumps
Run 800 Meters
25 Burpees
25 Box Jumps
Run 800 Meters
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