“9 am Lifestyle/Fitness Phase + 10 am Competition Phase Class”(9.27.2014)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Schedule at Vagabond CrossFit for Weekend Classes*

1. Saturday, September 27th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, September 27th, 2014: 10:00 am Competition Phase Class

3. Sunday, September 28th, 2014: 8:00 am Vagabond Circuit Training: First Fall Session

4. Sunday, September 21st, 2014: 9:00 am to 11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
One Partner works at a time. Partner 1 will finish round 1, then Partner 2 will finish Round. Each partner must complete 5 rounds of the workout.
10 Rounds for time of the following:
10 DB Thrusters
200 Meter Row or 15 Calorie Airdyne
10 Burpees
Pace each set, and stay consistent

B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Teams of Two complete the following:
One Partner works at a time. Partner 1 will finish round 1, then Partner 2 will finish Round. Each partner must complete 5 rounds of the workout.
10 Rounds for time of the following:
10 Thrusters @ 115/75 lbs, 95/65 lbs
200 Meter Row or 15 Calorie Airdyne
10 Burpees
Pace each set, and stay consistent

C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
A. Speed Deadlift @ 55%, 2 reps x 10 sets, rest 30 seconds between sets.
B. Snatch Push Press, 80% x 4 reps x 3 sets, 85% x 4 reps x 2 sets, rest 2 minutes between sets.
C. 5 Rounds for time of the following:
5 Overhead Squats @ 155 lbs/105 lbs
14 Chest to Bar Pull-Ups
5 Power Cleans @ 155 lbs/105 lbs
14 KB Snatch @ 53/35 lbs(7/each side)(7 must be complete on one side, and then 7 on the other side)
5 Strict Handstand Push-Ups
50 Double Unders

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