"Vagabond Schedule for the Weekend"(11.5.2015)

*Vagabond Schedule for the Weekend of November 7th + November 8th*

1. Saturday, November 7th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Sunday, November 8th, 2015: 9:00 am to 11:00 am Open Gym

3. Saturday, November 7th-Sunday, November 8th, 2015:  No Speciality Classes This Weekend

4.  Saturday, November 7th-Sunday, November 8th, 2015: Come Support Your Fellow Vagabonds at the Annual CrossFit Southie Throwdown @ CrossFit Southie.

ALLIE P.

Allie P

 
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press(DB or Barbell)/Core/Posterior Chain + AMRAP Sets
A1. Close Grip Bench Press, 6 reps x 3 sets, rest 1 minute.
A2. Seated Russian Twists, 12/each side(add plate or med ball type) x 3 sets, rest 1 minute.
A3. Back Extensions, 12 reps x 3 sets, rest 1 minute.
+
B. 3 Sets of the following: Total Time 15 Minutes
1 Minute Airdyne/Assault
Rest 30 Seconds
1 Minute Walking Lunges Unweighted
Rest 30 Seconds
1 Minute Abmat Sit-Ups
Rest 15 Seconds
30 Seconds Wall Balls or Goblet Squats
Rest 15 Seconds
B. Fitness Phase
Snatch or Clean Deadlift + Upper Body Row or Pull-Up/Upper Body Pull Assistance + AMRAP Sets
A1. Snatch Deadlift, 90% of 1RM, 5 reps x 3 sets, rest 45 seconds between sets.
A2. DB Row, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB External Rotations, 8/each arm x 3 sets, rest 45 seconds between sets.
+
C. 3 Sets of the following: Total Time 15 Minutes
1 Minute Wall Balls or Goblet Squats
Rest 30 Seconds
1 Minute Abmat Sit-Ups
Rest 15 Seconds
30 Seconds Burpees
Rest 15 Seconds
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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