"Competition Phase Class: 8:00 am + Lifestyle/Fitness Phase Class: 9:00 am + Northeast Regionals Meet-Up"(5.31.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, May 31st 2014: 8:00 am Competition Phase Class + 9:00 am Lifestyle + Fitness Phase Class

2. Sunday, June 1st, 2014: 8:00 am Circuit Training Class

3. Sunday, June 1st, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, June 1st, 2014: 9:00 am to 11:00 am Open Gym Format

5. Sunday, June 1st, 2014: 10:00 am Powerlifting Class

 

*Northeast Regionals at Reebok World Headquarters this weekend*

Over the course of three days, athletes will perform brutal events to test the range and depth of their capabilities. For the fourth year in a row, the events will be the same across all regions. Everyone around the world will be able to compare their favorite newcomers with Games vets, workout for workout, second for second, pound for pound. For fans of the sport, this is another opportunity to speculate what the future holds at the Games.

There will be Vagabond heading up every day on Friday, Saturday, and Sunday. There will be small group of people heading up on Saturday after the 9:00 am class to engage in the community events and cheer on friends and familiar competitors.

Coach Kevin has guided and helped some athletes competing this weekend and will be a representative for the Northeast Regional for a National Organization who trains athletes around the world.

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I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
One Partner Works at a time. Partner 1 will finish Round One, then Partner 2 will finish Round 2. Each Partner must complete 5 rounds each.
10 Rounds of the following:
12 DB Thrusters @ moderate weight
100 Meter Run
12 Burpees
Go Hard Each Set
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
One Partner Works at a time. Partner 1 will finish Round One, then Partner 2 will finish Round 2. Each Partner must complete 5 rounds each.
10 Rounds of the following:
12 Thrusters @ moderate weight, 75/45 lbs
100 Meter Run
12 Burpees
Go Hard Each Set
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
5 Sets of the following @ High Aerobic Effort:
Row 500 Meters
15 Thrusters @ 95/65 lbs
15 Burpees
Rest 3 minutes between sets
Keep track of time for each round + goal is to stay consistent
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