"Friday 4.28.2017 + Next Vagabond Beginners Class: May 15th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

May 15th Beginners

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Scap Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 3 reps x 6 sets, rest 30 seconds between sets.
Use 60-65% of your best max weight, you may use trap bar deadlift or raise heights with plates on each side for mobility issues.
B1. Heavy Double Arm Farmer’s Walk x 100 meters x 2 sets, rest 45 seconds between sets.
Corner of Parking lot, up and back
B2. Double Leg Glute Bridge, 20 reps x 2 sets, rest 45 seconds between sets.
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C. AMRAP 4 Minutes and 30 seconds of the following:
20 Kettlebell Swings
15 Burpees
Remaining time, complete MAX CAL Row
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Rest 2 minutes
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AMRAP 4 Minutes and 30 seconds of the following:
20 Kettlebell Swings
15 Burpees
Remaining time, complete MAX CAL ROW
*Score is total cals on Row*
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 2 reps x 8 sets, rest 30 seconds between sets.(People can perform Hip Thrusts in place of Deadlifts, 8-10 reps x 3 sets)
Use 50-55% of your best max weight, you may use trap bar deadlift or raise heights with wooden plates on each side for mobility issues.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Plank Holds, 60 seconds total(can use weighted for plank holds) x 2 sets, rest 45 seconds between sets.
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C. AMRAP 4 Minutes and 30 seconds of the following:
15 Box Jumps Step Down
20 Burpees
Remaining time, complete MAX CAL Assault or Max 100 meter shuttle runs
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Rest 2 minutes
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AMRAP 4 Minutes and 30 seconds of the following:
15 Box Jumps Step Down
20 Burpees
Remaining time, complete MAX CAL Assault or Max 100 meter shuttle runs
*Score is total cals on Assault*
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Sumo Deadlift w chains, work to a heavy set of 3, 10-12 minute time limit.
B. Clean and Jerk, 1 rep x 5 sets, 80-85% of best clean and jerk, rest 2 minutes.
C1. Strict Handstand Push-Ups, total of 15 reps(Unbroken or use clusters to finish repetitions) x 3 sets, rest 1 minute.
C2. Reverse Hyper, 20 reps x 3 sets @ moderate weight, rest 1 minute.
C3. Weighted Sit-Ups, 20 reps x 3 sets @ moderate weight, rest 1 minute.
C4. Standing Pallof Press, 12 reps/each way x 3 sets, rest 1 minute.
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D. Gymnastics Conditioning:
Every Minute on the Minute x 5 Minutes of the following:
3-4 Muscle-Ups
Notes
Beginner: Perform Strict Pull-Ups x 3 reps + Bar Dips x 3 reps x 5 sets
Intermediate: Perform 1-2 Muscle-Ups for clusters
Advanced: As Prescribed
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21-18-15-12-9-6-3 of the following:
Wall Balls @ 30/16 lbs
Cal Row
After every set of wall balls and cal row, complete 200 meter run
Notes: You can perform one workout of section d or can perform both
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