“Vagabond Schedule for Weekend”(10.10.2014)

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

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 11th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 11th, 2014: 10 am Competition Phase Class

3. Sunday, October 12th, 2014: 8 am Vagabond Circuit Training Class

4. Sunday, October 12th, 2014: 10 am Vagabond Powerlifting Class

5. Sunday, October 12th, 2014: 9 am to 11 am Vagabond Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 30×1, 8 reps x 3 sets, rest 1:30 between sets.
65% of your 3 rep max front last week
A2. Ring Rows @ 22×2, 8-10 reps x 3 sets, rest 1:30 between sets.
B1. DB Box Step Ups @ 11×1, 10/each leg x 3 sets, rest 1 minute.
B2. AMRAP 25 seconds Push-Ups x 3 sets, rest 1:30 between sets.
People can use bands for this portion
C1. Plank Holds x 30 seconds x 5 sets, rest 10 seconds
C2. Airdyne, 15 seconds all out x 5 sets, rest 90 seconds.

B. Fitness Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 30×1, 8 reps x 3 sets, rest 1:30 between sets.
65% of your 3 rep max front last week
A2. Kipping Pull-Ups, AMRAP 25 seconds x 3 sets, rest 1:30 between sets.
If you cannot perform kipping pull-ups, then we want the following: Negative Supinated Weighted Pull-Ups, 2.1.1 x 3 sets
B1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute.
B2. Side Bridge 20 seconds/each side x 3 sets, rest 1:30 between sets.
C1. Hollow Holds x 25 seconds x 4 sets, rest 10 seconds
C2. DB Farmer’s Walk x 50 Meters Heavy(Up and Back in Parking Lot) x 4 sets, rest 1 minute between sets.

C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
Use same weight as Monday, October 6th
B. Squat Snatch, 65% x 1 reps x 3 sets, 70% x 1 x 3 sets, rest 2 minutes between sets.
C. Clean and Jerk, 60% x 1 x 3 sets, 65% x 1 x 2 set, 70% 1 x 2 sets, 75% x 1 x 2 sets, rest 2 minutes between sets.
D1. Romanian Deadlift @ 80% of best clean, 5 reps @ 20×1, x 4 sets, rest 1:30 between sets.
D2. Snatch Shrug @ 100% x 6 reps x 4 sets, rest 1:30 between sets.

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