"Vagabond Teams Up with Flynn's Farm/Children's Hospital for Toy Drive + Regular Class at 7:35 pm on Wednesday"(12.10.2014)
*Vagabond CrossFit Teams Up With Flynn Farm and Children’s Hospital for Toy Drive Benefit Workout on Saturday, December 20th @ 9:00 am*
The sole purpose of the hospital’s Child Life Specialists is to help kids feel more comfortable and less scared during their time at the hospital. They bring the little patients toys, books, and crafts to enjoy in their hospital rooms. Because of health and sanitary reasons, once an item enters a patient’s room it is given to that child to take home.
*Vagabond Now Offers a Regular Group Class on Wednesday @ 7:35 pm this Wednesday, December 10th. All Phases are welcome to the class, this will be place in of Yoga for this week.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-5 minutes of the following:
run 100 meters
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 3-5 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
A2. DB Standing Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to November 19th-go up in weight
B1. Strict Mix Grip Pull-Ups Cluster, 4.4.4 x 3 sets, rest 45 seconds between sets.
Scale to mix grip pull ups, 4-5 reps x 3 sets, rest as needed
B2. DB Regular Curls @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 6 Sets of the following @ high aerobic effort:
200 meters rowing, rest 75 seconds between sets.
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Deadlift @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 26th slightly
B1. DB Bent Over Row @ 20×1, 6 reps/each side x 3 sets, rest 60 seconds between sets
B2. DB Tricep Extensions @ 22×1, 10-12 reps x 3 sets, rest 60 seconds between set.
C1. Back Extensions @ 31×1, 12-15 reps x 3 sets, rest 60 seconds between sets.
C2. Wall Balls Unbroken, 12 reps, rest 10 seconds, 12 reps x 3 sets, rest 60 seconds between sets.
C. Competition Phase
Back Squat Moderate + Power Position(Clean or Snatch) + Posterior Chain/Posterior Chain + CrossFit Opens Work or Aerobic Opens Prep
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
Rest 12 minutes
B. Front Squat @ 2 second pause in bottom, work to heavy or max 3RM
No More than 3-4 working sets or where you feel comfortable, keep volume low, few sets, no bouncing out of bottom—drive out of bottom
C. 2 Position Power Snatch, mid-thigh(1 rep) + above knee(1 rep) x 4 sets @ 70%, rest as needed between sets.
D1. Weighted Back Extensions Cluster @ 30×1, 4.4.4 x 3 sets, rest 1 minute between sets.
D2. Halting Snatch Deadlift @ 30×1, 5 reps x 3 sets, rest 1 minute between sets.
Stop at mid thigh position, then go back down
Work with medium weight
10 Minute AMRAP @ 80% of:
15 Calorie Row
10 Deadlifts @ 185/135 lbs
5 Box Jumps @ 30 inches/24 inches @ step down
Rest 4 Minutes
10 Minute AMRAP @ 80% of:
15 Calorie Airdyne/10 Assault Bike Calorie
10 Push Press @ 115 lbs/75 lbs
5 Chest to Bar Pull-Ups
15 Double Unders
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