*Vagabond Schedule for this Weekend of February 21st + February 22nd*
1. Saturday, February 21st, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, February 21st, 2015: 10:00 am Competition Phase Class
3. Sunday, February 22nd, 2015: 8:00 am Vagabond Circuit Training
4. Sunday, February 22nd, 2015: 9:00 am to 11:00 am Open Gym
5. Sunday, February 22nd, 2015: 9:00 am Vagabond Gymnastics Class
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:
AMRAP 15 Minutes of the following:
Set of 12 of Burpees
Row 250 Meters or Airdyne 15 Calories
Set of 12 Wall Ball or Goblet Squats
Partner One will complete 12 Burpees, after completed, Partner 2, will complete 250 Meter Row, and then Partner 1 will complete 12 Wall Balls, until the 15 minutes is finished.
*
+
Rest 1 Minute
+
AMRAP 15 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
12 DB Thrusters @ mod weight or Barbell Thrusters @ 95/65 lbs, 65 /45 lbs
12 Box Jumps
Partner One will complete 250 meter row, then Partner Two will complete 12 Thrusters, then Partner One will complete 12 Box Jumps, until 15 minutes is complete
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
Set of 12 of Burpees
Row 250 Meters or Airdyne 15 Calories
Set of 12 Wall Ball or Goblet Squats
Partner One will complete 12 Burpees, after completed, Partner 2, will complete 250 Meter Row, and then Partner 1 will complete 12 Wall Balls, until the 15 minutes is finished.
*
+
Rest 1 Minute
+
AMRAP 15 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
12 DB Thrusters @ mod weight or Barbell Thrusters @ 95/65 lbs, 65 /45 lbs
12 Box Jumps
Partner One will complete 250 meter row, then Partner Two will complete 12 Thrusters, then Partner One will complete 12 Box Jumps, until 15 minutes is complete
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
For Time of the following
3 Rounds of the following:
15 Hang Power Snatches @ 115 lbs/75 lbs
5 Muscle-Ups
+
Right Into Next Set
+
3 Rounds of the following:
15 Overhead Squats @ 115/75 lbs
15 Chest to Bar Pull-Ups
+
Right Into Next Set
+
3 Rounds of the following:
30 Wall Balls
15 Box Jump Overs @ 24/20 inches
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