"1 Rep Max Clean"(2.3.2012)

Jay concentrated on his wall balls...

A. *The Next ON RAMP session begins on Monday, February 6th. We have a limited amount of spots, so please contact us to get you set up and ready to go for the best beginners program in the area. Please contact us at [email protected] *

B. *The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

Click Here to Register for the CrossFit Opens.

The New WinterFest Competition T-Shirts... They will be in soon and on limited amount of orders. The cost will be 25$.

I. Dynamic and Mobility Prep Warm-Up:
5-7 minutes of Z1 work
10 TGU per side – moderate weight
7 Minutes of Clean Review
II. Lifestyle Phases Strength and Conditioning:
A1. Fitness Phase: Level 1
A. 1 Rep Max Hang Clean
B. 6 Min AMRAP
7 push ups(Knees or ascending)
14 walking lunge steps
rest 3 min
7 Jumping Pull-Ups
14 Box Step Ups(7 Each Side)
A2. Fitness Phase: Level 2
A. 1 Rep Max Clean
B. 6 Min AMRAP
7 Hand Release Push-Ups
14 walking lunge steps
rest 3 min
7 Pull-Ups
14 Weighted Box Step-Ups- Barbell in Back Squat Position(45/25 lbs)
B. Competition Phase:
A. Deadlift, take to a 1 rep max
B1. Handstand Holds x 35 seconds x 3 sets, rest 60 seconds
B2. L-Sit Holds x 20 seconds x 3 sets, rest 90 seconds
C. Kettlebell Swings, 1-10-1, continuous, must drop kettlebell between each set.
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