"Vagabond Schedule for Weekend"(3.6.2015)

*Vagabond Schedule for this Weekend of March 7th + March 8th*

1. Saturday, March 7th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.2 Open Workout

2. Sunday, March 8th, 2015: 8:00 am Vagabond Circuit Training

3. Sunday, March 8th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, March 8th, 2015: Make-Up Schedule for 15.2 Open Workout

5. Sunday, March 8th, 2015: 9:00 am Vagabond Gymnastics Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring stretch
+
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 1 rep x 6 sets, rest 1:30 between sets.
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
B1. DB Farmer’s Walk x 60 Meters(Up and Back in Gym-6 Times Total) x 3 sets, rest 1:00 between sets.
B2. Plank Holds x Accumulated 60 Seconds x 3 sets, rest 1:00 between sets.
C. 3 Sets of the following:
2 Minute Airdyne/Assault @ 80%
1 Minute Step Ups or Box Jumps Step Down
Rest 1 minute between sets
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 1 rep x 3 sets @ 93%, rest 2 minutes between sets.
B1. DB Bench Press @ 30×1, 8-10 x 3 sets, rest 1 minute between sets.
Compare to February 27th for Numbers
B2. DB Lat Pull-Over @ 21×1, 10-12 reps x 3 sets, rest 1 minute between sets.
B3. DB Zotman Curls @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
C. For Time of the following:
50 Goblet Squats @ 44/26 lbs, 35/18 lbs
25 Burpees
C. Competition Phase
CrossFit Open 15.2 Workout
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