"CrossFit Opens for Vagabond CrossFit Affiliate"(1.28.2014)

*2014 CrossFit Opens Right Around the Corner*
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
Registration for the Opens begins on January 15th and you can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
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3-5 Minutes of the following:
Hamstring Mobility + Upper T-Spine Mobility
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Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
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3-5 Minutes of the following:
Row 100 Meters
5 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Rounds of the following:
20 kb swings
12 burpees
10 ring rows
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rest 6 minutes
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3 Rounds of the following:
20 step ups(10/each side)
12 burpees
10 cal airdyne
B. Fitness Phase
CrossFit Opens Prep/MAP Multi Sets
3 Rounds of the following:
20 Kettlebell Swings
12 Burpees
10 Pull Ups
+
Rest 4 Minutes
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3 Rounds of the following:
20 Calories on Airdyne
12 Burpees
10 Hang Power Cleans @ 115 lbs/75, 95/65 lbs
C. Competition Phase
High Bar Back Squat Intense + Lactate Endurance Testers(5-7 minutes) x 3 sets + MAP Zone 1-Cyclical Work
A. High Bar Back Squat, 90%, on the minute, every minute x 5 minutes x 1 rep.
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B. 15-12-9 of the following:
Thrusters @ 100/70
Chest to Bar Pull Ups
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Rest 9 Minutes
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15-12-9 of the following:
Thrusters @ 100/70
Chest to Bar Pull Ups
+
Rest 9 Minutes
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15-12-9 of the following:
Thrusters @ 100/70
Chest to Bar Pull Ups
+
C. 15-20 Minutes of Light Work on Airdyne @ Zone 1 Pace
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