"Bring a Friend Day May 3rd + Regular Scheduled Classes + Olympic Lifting Class @ 6:35 pm"(4.21.2014)

*Vagabond Schedule for Monday, April 21st Patriots Day*

All Regular Classes: 6 am, 715 am, 9 am, 12 pm, 430m pm, 535 pm, 635 pm Olympic Lifting, 735 pm

*Vagabond Bring a Friend on Saturday, May 3rd @ 9:00 am*

Have you been thinking about changing up your boring workout routine? Want to be a part of a supportive and diverse group of people working toward living a healthy and fit lifestyle? Then come check out VBC! You’re invited to experience Vagabond Crossfit on Saturday May 3rd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact us 508-930-8734 or email [email protected] or [email protected] for more information or to RSVP!

*Vagabond Olympic Lifting Class on Monday, April 21st @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
B. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.
C. AMRAP 10 Minutes of the following:
8 Ring Rows or 4 Pull-Ups
16 Walking Lunges(8/each side)
20 Second Plank Hold
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Pressing Complex: Push Press x 2 reps + Push Jerk x 1 rep x 4 sets, rest 2 minutes between sets.
B1. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B2. Weighted Supinated Pull Ups @ 30X1, 3-4 reps x 4 sets, rest 1:30 between sets.
RX: As Prescribed
Intermediate: Regular Pull Ups 4-6 reps
Beginner: Negative Pull-Ups 3-5 reps
C1. Barbell Walking Lunges @ 11×1, 8-10 reps x 4 sets, rest 1 minute.
C2. Airdyne @ 90%, 1 minute x 4 sets, rest 2 minutes.
C. Competition Phase
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. Front Squat, 5.3.1.5.3.1, rest 3 minutes between sets.
Do not perform a 1 rep max, if you did 200 lbs for a first set of 5, then perform for second set of 5
B. High Bar Back Squat @ 70%, 5 reps x 4 sets, rest 2 minutes between sets.
C. Power Snatch Cluster, 3.3 touch n go repetitions @ 145-155 lbs/95-105 lbs x 5 sets, rest 1:30 between sets
D. 5-4-3-2-1 of the following:
Muscle-Ups
10-10-10-10-10(5 each leg) of the following:
Front Rack Barbell Walking Lunges @ 165-175 lbs/115-125 lbs
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