"Vagabond Schedule for Weekend"(1.31.2015)

*Vagabond Schedule for this Weekend of January 31st + February 1st*

1. Saturday, January 31st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, January 31st, 2015: 10:00 am Competition Phase Class

3. Sunday, February 1st, 2015: 8:00 am Vagabond Circuit Training

4. Sunday, February 1st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, February 1st, 2015: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
5-7 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following—-30 Minute Cap on Workout
Row 300 Meters or Airdyne 20 Calories
30 Box Jumps
20 Burpees
You will switch every 60 seconds, no matter where you are
Courtesy of Jay L.
B. Fitness Phase
Teams of Two Complete the following:
10 Rounds for time of the following—-30 Minute Cap on Workout
Row 300 Meters or Airdyne 20 Calories
30 Wall Balls
20 Burpees
You will switch every 60 seconds, no matter where you are
Courtesy of Jay L.
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. 18 Minute AMRAP of the following:
25 Box Jumps @ 24/20 inches
75 lbs/45 lbs Snatch 30 reps
35 Burpees
115 lbs/75 lbs Snatch 25 reps
25 Box Jumps @ 24/20 inches
155 lbs/105 lbs Snatch 20 reps
35 Burpees
175 lbs/110 lbs Snatch 15 reps
25 Box Jumps @ 24/20 inches
195 lbs/125 lbs Snatch 10 reps
35 Burpees
215 lbs/135 lbs Snatch 5 reps
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