"Vagabond Schedule for Weekend + RedLine Gear Discount"(8.22.2014)

*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, August 23rd, 2014: 7:30 am-9:45 am Competition Phase Class

2. Saturday, August 23rd, 2014: 9:00 am Lifestyle Phase + Fitness Phase Class

3. Saturday, August 23rd, 2014: CrossFit Newton Competition, 9 am to 5 pm

4. Sunday, August 24th, 2014: 8:00 am Vagabond Circuit Training Class

5. Sunday, August 24th, 2014: 10:00 am Vagabond Powerlifting Class

6. Sunday, August 24th, 2014: 9:00 am to 11:00 am Open Gym Format

*Use the Discount Below to Purchase RedLine Gear from Website.*

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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 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
Bend Speed + PC/PC + Core + Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift, 70%, 4 reps x 4 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. Sorensen Hold x 60 seconds x 3 sets, rest 1 minute between sets.
B2. Plank Holds x 30 seconds, rest 15 seconds, Plank Holds x 30 seconds x 3 sets, rest 1 minute.
C. 21-15-9 of the following:
Calorie Row
Plate Burpees
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift, 5 sets of 3 reps @ 50% or moderate weight, concentration is speed out of bottom.
B1. DB Standing Press @ 30×1, 5-6 reps x 3 sets, rest 1 minute between sets.
Compare to August 8th, 2014
B2. Weighted Back Extensions, 8 reps x 3 sets, rest 1 minute between sets.
C. 5 Sets of the following:
1 Minute on the Clock
Row 125-150 Meters
AMRAP Remaining Time Complete as many of the following:
Hang Squat Cleans @ 115 lbs/65 lbs, 95/55 lbs
Rest 4 minutes between sets
No Pacing, just go hard!
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Squat Clean, on the minute, every minute x 10 minutes of the following:
Squat Clean @ 65%— 3 reps touch n go repetitions.
B. Front Squat @ 22×1, 65%, 3 reps x 5 sets, rest 2 minutes between sets.
C. High Bar Back Squat @ 73%, 3 reps x 5 sets, rest 2 minutes between sets.
D. 12 Sets of the following @ all out effort:
10 Calorie Airdyne @ all out effort, rest 1 minute and 10 seconds
If you are well conditioned, and lactate is not a priority, then perform the following for section D of workout:
D. 5 Rounds of the following:
3 Reps of Tempo Bar Dips @ 55×1
rest 20 seconds
5 Reps of Ring Pull-Ups
rest 20 seconds
10 reps of Maltese Push-Ups
rest 90 seconds
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