*Vagabond Schedule for the Weekend of July 11th*
1. Saturday, July 11th, 2015: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, July 11th, 2015: 10:00 am Competition Phase Class
3. Saturday, July 11th: Vagabond Annual Cook-Out + Summer Party @ 3:00 pm
*Vagabond’s Annual Summer Party @ Flynn Farm on Saturday, July 11th from 3 pm to Last Person Leaves*
You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following:
300 Meter Row or 20 Calorie Airdyne
100 Meter Plate Carry @ 45/25 lbs
20 Kettlebell Swings
15 Goblet Squats
10 Box Jumps
Partner 1 will complete Round 1, Partner 2 will complete Round 2, and so on.
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following:
300 Meter Row or 20 Calorie Airdyne
100 Meter Plate Carry @ 45/25 lbs
20 Wall Balls
15 Box Jumps
10 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
Partner 1 will complete Round 1, Partner 2 will complete Round 2, and so on.
C. Competition Phase
Olympic Lifting Protocol + CrossFit Testers
A. Snatch, Heavy Single, no more than 90% of your best Snatch.
+
B. Snatch Deficit w/ Wood Blocks, 3 reps x 5 sets @ 55% of best snatch, rest as needed between sets.
+
C. 30-20-10-20-30 of the following:
Row Calories
Wall Balls @ 20/14 lbs to ten foot target
80-60-40-60-80 of the following:
Double Unders
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