“Happy Thanksgiving from Vagabond CrossFit—9 am Holiday Class”(11.26.2015)

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

*Vagabond Schedule for Thanksgiving Holiday Week*

1. Wednesday, November 25th, 2015: 6 am, 715 am, 9 am, 12 pm, 430 pm

2. Thursday, November 26th, 2015: Thanksgiving Day 9:00 am Class Only

3. Friday, November 27th, 2015: Open Gym 8:00 am to 2:00 pm

4. Regular Weekend Schedule

Thanksgiving

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Thanksgiving Workout/Community Builder(9:00 am Class)
Teams of Two Complete the following of:
150 Goblet Squats or 125 Wall Balls
100 Med Ball Sit-Ups
150 Cal Row
100 DB Push Press or Barbell Push Press
The Partners will work together, they will finish 100 reps of each movement before moving onto the next movement

B. Fitness Phase
Thanksgiving Workout/Community Builder(9:00 am Class)
Teams of Two Complete the following of:
150 Wall Balls
100 Hang Power Snatches @ 75/45 lbs
150 Burpees
100 Shoulder to Overhead @ 75/45 lbs
The Partners will work together, they will finish 100 reps of each movement before moving onto the next movement

C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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