Finally, my greatest accomplishment is being a mom to my two sons, Dray and Kane. I believe in a healthy lifestyle and fit families. It’s never too late to teach children how to eat or exercise correctly. I’m excited to share my talents and knowledge here at Vagabond Crossfit.
I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Intense/Upper Body Pull + Upper Body Push Asst. + Aerobic Based + Core Finisher
A1. Push Press, 3 reps touch n go x 5 sets, rest 1 minute.
A2. DB Bent Over Row, 6-8 heavy reps x 5 sets, rest 1 minute.
I want people going heavy on these, especially, if they have been doing for some time.
B. 10 Minutes on the Clock, finish as much as possible:
Row 500 Meters
50 Air Squats
25 Box Jumps Step Down
Row 500 Meters
B. Fitness Phase
Bend CP + High Bar Back Squat Intense + Lactate Tester
A. 1 Snatch Deadlift + 1 High Hang Snatch Pull + 1 High Hang Snatch. 12 Minute Time Limit.
B. High Bar Back Squat Cluster, 2.2 x 3 sets, rest 2 minutes between sets.
Use 70% to 75% for both clusters of 2 reps
C. For Time of the following:
40 Calorie Airdyne(Men)/30 Calorie(Women)
25 Burpees: No Jump Burpees
Just go Hard and Get at it
C. Competition Phase
Snatch Intense + Clean and Jerk Intense + Press Intense + Muscle Up
A. Snatch Pulls @ 110%, 1 rep x 10 minutes, on the minute, every minute.
B. Quickly build to a 90% of your best Snatch. 10 Minutes.
C. Quickly build to 90% of your best Clean and Jerk. 10 Minutes.
D. 3 Sets of the following:
Row 500 Meters
8 Clean and Jerks @ 165/115 lbs
3-5 Muscle Ups Ring or 4-6 Muscle Ups Bar
Rest 4 Minutes between sets
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