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.
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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens
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3. The CrossFit Opens Atmosphere at Vagabond
- 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.
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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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.
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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.
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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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