"Vagabond Schedule for Weekend"(10.3.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 4th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 4th, 2014: 10 am Competition Phase Class

3. Sunday, October 5th, 2014: 8 am Vagabond Circuit Training Class

4. Sunday, October 5th, 2014: 9 am Vagabond Gymnastics Class

5. Sunday, October 5th, 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
Bend Speed + Upper Body Push/Single Leg + Core/Core + LP1
A. Deadlift Cluster, 75%, 3 reps x 5 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 4 sets
Compare to August 22nd for numbers
B1. DB Bench Press @ 33×1, 10 reps, 8 reps, 6 reps, rest 1:30 between sets.
Go Up in weight every set
B2. Back Extensions @ 20×1, 10 reps x 3 sets, rest 1:30 between sets.
C1. Plank Holds x 30 seconds x 4 sets, rest 15 seconds.
C2. Hollow Holds x 30 seconds x 4 sets, rest 30 seconds.
C3. Airdyne, 20 seconds x 4 sets, rest 2 minutes between sets.
Go Hard as Possible on Airdyne
B. Fitness Phase
Bend CP + Bend/Upper Body Push + Upper Body Pull/AD Conditioning
A. High Bar Back Squat @ 20×1, 75%, 3 reps x 5 sets, rest 1:30 between sets.
B1. Weighted Supinated Pull-Ups, 2-3 reps x 4 sets, rest 1:30 between sets
B2. DB Seated Press @ 30×1, 10 reps, 8 reps, 6 reps, 4 reps, rest 1:30 between sets.
Go up in weight every set
C. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: Pendalay Row @ 30×1 x 5 reps
Even Minute: 10-15 Calories on Airdyne or 8-10 on Assault Bike
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 4 reps x 4 sets @ 70%, rest 2-3 minutes between sets.
Use same weight as Monday, September 28th
B. Squat Snatch, 75% x 1 reps x 2 sets, 80% x 1 x 1 set, 83% x 1 x 1 set, 85% x 1 x 1 set, 80% x 1 x 1 set, rest 2 minutes between sets.
C. Clean and Jerk, 75% x 1 x 3 sets, 80% x 1 x 1 set, 83% 1 x 1 set, 85% x 1 x 1 set, 80% x 1 x 1 set, rest 2 minutes between sets.
D1. Romanian Deadlift @ 70% of best clean, 7 reps @ 20×1, x 4 sets, rest 1:30 between sets.
D2. Clean Shrug @ 100% x 8 reps x 4 sets, rest 1:30 between sets.
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