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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Box Step-Ups @ 11×2, 10 reps/each side x 3 sets, rest 1 minute.
Pause @ the top of the box for 2 seconds
A2. Ring Rows @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B1. Waiter Bow, 6-8 reps x 4 sets, rest 45 seconds.
Hold in bottom for 3 seconds w/hugging 10-25 lbs plate
B2. Plank Holds, 45 seconds x 4 sets, rest 45 seconds
C. 5 Sets of the following:
30 Seconds Airdyne
rest 30 seconds
15 Second Left Side Bridge
rest 10 seconds
15 Second Right Side Bridge
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 20×1, 3-5 reps x 3 sets, rest 1 minute between sets.
A2. DB Single Arm Bench Press @ 32×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. Single Arm Standing Press @ 21×1, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
B2. Hollow Holds, 25 seconds, rest 15 seconds, 25 seconds hold x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following:
22 Seconds Airdyne Sprint, rest 2 minutes and 45 seconds between sets—Go Hard
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 21 Seconds, rest as needed.
2. Handstand Walk x 10 Meters, rest as needed.
3. Hollow Holds x 30 seconds, rest as needed
B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
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Rest 12 Minutes
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C. High Bar Back Squat 1 rep max in High Bar Back Squat with 3 second pause, work to heavy or max. No more than 3-4 working sets for this.
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 86% x 4 sets, rest 20 seconds between clusters/2 minutes between sets.
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On the Minute, Every Minute x 8 Minutes of the following:
8 Chest to Bar Pull-Ups
8 Full Jump Burpees
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Rest 2 Minutes
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On the Minute, Every Minute x 8 Minutes of the following:
3 Deadlifts @ 335 lbs/205 lbs, 315 lbs/175 lbs
5 Box Jump Overs @ 24/20 inches
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