"Vagabond Schedule for Weekend"(11.29.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 29th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, November 29th: 10:00 am Competition Phase Class

3. Sunday, November 30th: 8:00 am Circuit Training Class. Must be signed up for this prior. Last Class of this session.

4. Sunday, November 30th: 9:00 am Vagabond Gymnastics Class.

5. Sunday, November 30th: 9:00 am to 11:00 am Open Gym Format

6. Sunday, November 30th: 11:15 am Vagabond Youth Development

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams will be broken into teams of two, and one person will complete one round, while the other person rests, and both must 5 rounds to finish all ten rounds as a group.
10 Rounds for time of the following:
15 DB Push Press
150 Meter Row or 12 Calorie Airdyne
15 Kettlebell Swings
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams will be broken into teams of two, and one person will complete one round, while the other person rests, and both must 5 rounds to finish all ten rounds as a group.
10 Rounds for time of the following:
15 Barbell Push Press @ 115/80 lbs, 95/65 lbs, 75/45 lbs
150 Meter Row or 12 Calorie Airdyne
15 Kettlebell Swings
C. Competition Phase
Snatch Moderate + Snatch OTMEM + Aerobic Training/Testing
A. Snatch, work to 85% of your best max, 8 Minute Time Limit.
B. Snatch, every 20 seconds complete 1 rep @ 65% of your best max x 5 minutes.
C. 3 Rounds for time of the following:
Row 500 Meters
12 Thrusters @ 95/65 lbs
15 Box Jump Overs
21 Toes to Bar
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