"Vagabond Schedule for Weekend"(10.16.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 18th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 18th, 2014: 10 am Competition Phase Class

3. Sunday, October 19th, 2014: 8 am Vagabond Circuit Training Class. Must be signed up of this class prior.

4. Sunday, October 19th, 2014: 9 am Vagabond Gymnastics Class

5. Sunday, October 19th, 2014: 9 am to 11 am Vagabond Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
50 Seconds on Clock:
5 DB Thrusters
5 Burpees
remaining time, complete as many calories on airdyne
rest 4 minutes between sets
+
Rest 8 Minutes
+
5 Sets of the following:
Row 150 Meters Hard, rest 90 seconds between sets.
B. Fitness Phase
Maximum Aerobic Power Sessions
10 Minutes of the following @ 85% of:
Row 250 Meters
5 Deadlifts @ 135/95 lbs
5 Box Jumps
+
Rest 5 Minutes
+
10 Minutes of the following @ 85% of:
Run 200 meters
12 Walking Lunges(6/each side)
8 Pull-Ups
+
Rest 5 Minutes
+
5 Minutes of the following:
150 Meter Row
7 Burpees
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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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