“Lifestyle/Fitness Phase Class @ 9 am + Competition Phase Class @ 10 am for Saturday”(10.18.2014)

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

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 18th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 18th, 2014: 10 am Competition Phase Class

3. Sunday, October 19th, 2014: 8 am Vagabond Circuit Training Class. Must be signed up of this class prior.

4. Sunday, October 19th, 2014: 9 am Vagabond Gymnastics Class

5. Sunday, October 19th, 2014: 9 am to 11 am Vagabond Open Gym Format

6. Sunday, October 19th, 2014: 11:15 am Vagabond Youth Development Class

934838_10202691181095872_3684088730604659678_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
run 100 meters
5 wall angels
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder/CrossFit Tester
Complete 20 Rounds for time of the following(10 Rounds for each partner)
Run 100 Meters or Row 100 Meters
12 Air Squats
8 Kettlebell Swings
4 Burpees
Switch every round for each partner

B. Fitness Phase
Partner Workout/Community Builder/CrossFit Tester
Complete 20 Rounds for time of the following(10 Rounds for each partner)
Run 100 Meters or Row 100 Meters
12 Air Squats
6 Thrusters @ 95/65 lbs
3 Burpees
Switch every round for each partner

C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
For Time of the following:
OPT Testing
150 Double Unders
75 Wall Balls
25 Burpees
+
Rest 18 Minutes
+
3 Rounds for time of the following:
Run 400 Meters
15 Chest to Bar Pull-Ups
9 Handstand Push-Ups
3 Squat Cleans @ 185 lbs/135 lbs
1 Squat Snatch @ 185 lbs/115 lbs/190/120 lbs/195 lbs/125(Scale Weights Accordingly if needed)
*Weights for Squat Snatches go up every round*

Post Comments to Group Page.

Leave a Reply