“Release of 15.4 for the CrossFit Open”(3.20.2015)

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

*Vagabond Schedule for this Weekend of March 21st + March 22nd*

1. Saturday, March 21st, 2015: 9:00 am to 11:00 am Heat Schedule for 15.4 Open Workout

2. Sunday, March 22nd, 2015: 8:30 Vagabond Core Class

3. Sunday, March 22nd, 2015: 9:00 am Vagabond Gymnastics Class

4. Sunday, March 22nd, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, March 22nd, 2015: Make-Up Schedule for 15.4 Open Workout

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of the following:
Coach Option
+
3 Sets of the following Run By Coach Warm-Up:
20 Second Row
Rest 10 Seconds
20 Second Front Lean Rest
Rest 10 Seconds
20 Second Airdyne
Rest 10 Seconds

II. Cool Down After Workout:
2 Sets of the following
Cobra Stretch x 15 repetitions
Lying Banded Hamstring Stretch x 60 seconds.each side

III. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. Front Squat, 2 reps x 4 sets @ 70% of best max, rest 1:30 between sets.
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
A2. Strict Ring Rows, 6-8 reps x 4 sets, rest 1:30 between sets.
C. 4 Sets of the following @ High Aerobic Effort:
2 Minute Max Calorie Airdyne or Assault
30 Second Air Squat
30 Second Russian KBS
Rest 90 Seconds between sets

B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. 4 sets of the following, rest 1-2 minutes between sets.
3-5 Thrusters from Rack-Go Up in weight each set
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 60 seconds.
B2. DB Bench Press, 6-8 reps x 3 sets, rest 60 seconds between sets.
+
C. 3 Sets of the following @ High Effort:
2 Minute Row Max Calories
30 Seconds DB Push Press
30 Seconds Burpees
Rest 90 seconds between sets

C. Competition Phase
CrossFit Open 15.4 Workout

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