"Dead Sprints"(5.4.2012)


Mike A. down 25 lbs in less than 2 months, and now attacking the Vagabond No Grain Challenge... What Results will we see?

*No Grain Challenge Day 5*

*Vagabond Gymnastics this Saturday, May 5th @ 10:00 am. Come work your skills and take advantage of our Speciality Classes.*

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 7:30 pm*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin May 14th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734

Mike F. pulling some sleds...

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
powell raise x 4/side
wall squats x 5
wall angels x 5
spiderman stretch x 3.side
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. High Bar Back Squat, 3 sets of 6-8 reps @ 30×1, rest 2:00 minutes between sets
B. Weighted Pull Ups, 5-5-5, Strict Pull Ups, 6-8 reps x 3 sets, Negative Pull-Ups, 3-4 reps @ 32Ax
C. 5 Sets of the following:
5 Touch N Go Deadlifts(with perfect form), stay at same weight, make it medium weight to ensure perfect form
Sprint 200 Meters
*Rest 2:00 Minutes between each set.*
B. Competition Phase:
A. Squat Snatch, build up to 80% to 85% of your best Snatch
B. Hang Power Snatch + Snatch Balance + Overhead Squat @ Medium Weight x 4 sets, rest 2 minutes
C. Back Squat, 3 sets of 5 @ 32×1, rest 2:00 minutes
D. AMRAP 12 Minutes of the following:
3 Hang Power Cleans @ 175 lbs/ 115 lbs
5 Handstand Push Ups
10 Sandbag Lunges @ 90 lbs/45 lbs
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