"Friday 2.12.2016 + Explanation of the CrossFit Opens @ Vagabond"

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.


2. Vagabond Contest Time for Check-In Contest During CrossFit Opens

CONTEST TIME! check into Vagabond during the 5 weeks of the CrossFit Open with these hashtags to win weekly prizes and a chance to win one free month’s membership: #vagabond or #vbc. We will select one random winner each week and they will get to pick an item from the Vagabond store. At the end of the 5 weeks of the Open, one winner will be randomly selected and will win one month of free membership to Vagabond.
*you must check in at official Vagabond business page/location: VagabondCrossFit(vagabondcrossfit.com) with one of these hashtags: #vagabond or #vbc
* you must be a current member to participate
*unlimited check ins welcome
*any negative or unsportsmanlike posts will be deleted and ineligible
*Winner of ONE MONTH FREE membership at Vagabond will be drawn at random at a post-Opens Vagabond night out


3. The CrossFit Opens Atmosphere at Vagabond

The CrossFit Open is an amazing time to be a Vagabond! Here’s how it works!
  • You register to participate here (pick Vagabond as your affiliate): http://games.crossfit.com/affiliate/313
  • For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
  • As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
  • We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
  • You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
  • You enter your score online in your personal CrossFit Open profile and track your success.
The goal for the Open is to do this together and try to get a taste for competition and success, all the while in the familiarity and comfort of your own gym. You’ll experience new PRs, hit new successes and definitely challenge yourself. Who’s in??


Opens 2016

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 4-6 reps x 4 sets @ 20×1, rest 1:30 between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 5-7 reps
A2. Back Extensions, 12-15 reps x 4 sets, rest 1:30 between sets.
B. 4 Rounds of the following:
20 Kettlebell Swings @ 53/35 lbs, 44/26 lbs
50 Jump Rope Singles(25 Double Unders to Scale-Up)
60 Seconds Airdyne/Assault Bike
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 80% x 2 reps x 2 sets, 85% x 2 reps x 2 sets, rest 1 minute between sets.(Total 4 Sets)
A2. Banded Tricep Extensions or Tricep Push Downs on Machine, 10-12 reps x 4 sets, rest 1 minute between sets.
A3. DB Curls, 10-12 reps x 4 sets, rest 1 minute between sets.
B. Complete the following for time of the following:
Start With: 750 Meter Row
Then into the following of:
3 Rounds of the following:
20 Kettlebell Swings
15 Front Squats @ 115/75 lbs, 95/65 lbs
10 Push-Ups or Box Push-Ups
End With: 750 Meter Row
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. Front Squat, work to a heavy single with 2 second pause.
B. Front Squat, 2 reps x 3 sets @ 75% of the above weight, rest 2 minutes between sets.
C. Pause Position Snatch( Mid Thigh x 1 rep x 5 sets @ 65%, rest 1:30 between sets.
D. Pause Position Clean(Mid Thigh) x 1 rep x 5 sets @ 65%, rest 1:30 between sets.
E. Complete the following for repetitions of:
2 Sets of the following:
3 Minutes of Max Calorie Row
Rest 3 Minutes
2 Minutes of Max Power Cleans @ 155/105 lbs
Rest 2 Minutes
1 Minute of Max Repetitions of Wall Balls @ 20/14 lbs
Rest 1 Minute
30 Seconds of Box Jump Overs 24/20 inches
Rest 4-5 Minutes
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