"Vagabond Schedule for Weekend + Columbus Day"(10.11.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 11th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 11th, 2014: 10 am Competition Phase Class

3. Sunday, October 12th, 2014: 8 am Vagabond Circuit Training Class

4. Sunday, October 12th, 2014: 10 am Vagabond Powerlifting Class

5. Sunday, October 12th, 2014: 9 am to 11 am Vagabond Open Gym Format

6. Monday, October 13th, 2014: 9 am Group Class, 10 am Group Class, 11 am-2:30 pm Open Gym Format

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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 banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
8 Rounds as a Team(Finish 4 Rounds each):
Row 150 Meters or Run 200 Meters
6 Burpees
9 Air Squats
+
Right into the next Workouts:
+
8 Rounds as a Team(Finish 4 Rounds each):
Row 150 Meters or Run 200 Meters
6 Box Jumps
9 Air Squats
B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
8 Rounds as a Team(Finish 4 Rounds each):
Row 150 Meters or Run 200 Meters
6 Deadlifts @ 135/95 lbs
9 Air Squats
+
Right into the next Workouts:
+
8 Rounds as a Team(Finish 4 Rounds each):
Row 150 Meters or Run 200 Meters
6 Burpees
9 Air Squats
C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
4 Rounds for time of the following:
400 Meter Run
15 Chest to Bar Pull-Ups
6/each leg Front Rack Walking Lunges @ 135 lbs/95 lbs
12 Lateral Burpees Over Bar
6 Shoulder to Overhead @ 135/95 bs
40 Double Unders
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