"CrossFit Opens Workout 12.4"(3.15.2012)

Starting to take the workout outside!!!


*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.

*CrossFit Games Open Workout 12.4*

The Opens Workout will be announced at 8:00 pm tonight. We will be running our same schedule, where we encourage all Vagabonds to come in on Saturday to hit the workout within the group and the heat schedule. The first three weeks have been a huge success, and we want to finish strong the last two weeks. For those who have no chance of making it into Vagabond at 9:00 am on Saturday, we will be running the Opens Workout on Thursday as well. We still strongly encourage everyone to come to the gym on Saturday and hit the Opens Workout with your fellow Vagabonds! There is less than two weeks left of the Opens, and then it is smooth sailing from there on!

Click HERE to Opens 12.4 Workout


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
15 wall squats
15 wall angels
15 back ext.
15 double unders
15 kb swings, eye level
15 push ups
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 20 Minutes of:
Run 200 meters
10 Kettlebell Swings
15 Wall Balls
20 Anchored Sit-Ups
B. Competition Phase:
*Run Through of Opens Workout 12.4*
Take these movements and work through light intensity in the following fashion:
15-20 reps of wall balls @ 3-4 sets, cont. movement
then right into the next movement
12-15 reps of double unders x 3-4 sets cont. movement
then right into the next movement
1-2 reps of muscle ups x 5-6 sets cont. movement
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