"Vagabond Spring Special for March + Aerobic Testers for Lifestyle/Fitness Phases"(3.17.2015)

*Vagabond CrossFit Spring Special for March*

11000056_881342845242843_7978994934041761182_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of prep review movement for all phases:
Kettlebell Swings-Russian + American
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Cool-Down Prep:
3 Sets of the following:
60 Seconds of Quad Foam Roll
60 Seconds of Lat + Shoulders Foam Roll
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester-Compare/Contrast
5 Rounds for time of the following:
Row 300 Meters
15 Kettlebell Swings
10 Box Jumps
Compare to Thursday, January 15th, 2015
B. Fitness Phase
Maximum Aerobic Power Sessions—Compare/Contrast
5 Rounds for time of the following:
15 Wall Balls
15 Kettlebell Swings
15 Burpees
Compare to January 15th, 2015
C. Competition Phase
Jerk Intense + Gymastics Component + Intense High
A. Split Jerk off Blocks, 85% x 1 rep x 2 sets, 88% x 1 rep x 2 sets, 92% x 1 rep x 1 sets, rest 1-2 minutes between sets.
B. Snatch Deadlift + Hang Snatch(Mid-Thigh Pause), 3 reps @ snatch deadlift + 1 rep @ Hang Snatch x 5 sets, rest 1-2 minutes between sets.
+
C. 3 Sets of the following @ increasing effort:
20 Burpees to Target
15 Box Jumps @ 24 inches/20 inches
20 Cal Airdyne or 12 Cal Assault
15 Thrusters @ 115/75 lbs
Rest 1:1 interval
Post Comments to Group Page.