"Friday 5.19.2017 + Thank You to all Who Helped/Donated to Mother's Day Annual Workout"

Thank you to everyone that came out for our Annual Mother’s Day workout to benefit Robin’s team. As a group, we raised $2000 for her cause! Thank you to everyone who participated! It was an amazing morning!


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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.
2. 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.

Mothers Day Workout 1

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Front Squat, 8 reps x 3 sets @ 55-60% of 1RM, rest 1 minute.
October 10th, November 28th, 2016 + February 6th + April 10th, 2017-1RM Data
A2. Half Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
A3. Banded Leg Curls, 15 reps x 3 sets, rest 1 minute.
B. 3 Sets of the following:
AMRAP 5 Minutes @ 80-90% effort:
8/5 Cal Row
6 Russian KBS
4 Pull-Ups(Scale to Jumping Pull-Ups)
Rest 1 minute between sets
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Power Snatch or Squat Snatch %, 1 rep x 6 sets @ 85%, rest 1 minute between sets.
1RM Data: 9/26 + 11/28 + 2/6
B1. Deadbug Variation, 10 reps/each leg x 3 sets, rest 45 seconds between sets.
Make sure back is flat, core is tight, move hands opposite, left hand/right leg, right hand/left leg while you do deadbug work
B2. Strict Pronated Pull-Ups, 8-10 reps total(You can cluster these reps to get to full amount) x 3 sets, rest 90 seconds between sets.
Scale to Negative Pull-Ups, 4-5 reps total or Ring Rows, 8-10 reps x 3 sets
C. 3 Sets of the following:
AMRAP 5 Minutes @ 80-90% effort:
100 Meter Run
4 Barbell Strict Press @ 95/65, 75/45, 65/35 lbs
20 Double Unders(25 Single Unders)
Rest 1 minute between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 55% of 1RM plus 20 lbs of chains on each side, make sure chains are touching ground in the start position, 2 reps x 10 sets, rest 30 seconds between sets.
B. Clean and Jerk, on the minute, every minute x 8 minutes of the following:
First minute: 50% x 3 reps
Second minute: 55% x 3 reps
Third minute: 60% x 3 reps
Fourth Minute: 65% x 3 reps
Fifth Minute: 70% x 3 reps
Sixth Minute: 75% x 3 reps
Seventh Minute: 80% x 2 reps
Eighth Minute: 85% x 2 reps
C. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 2-3 Ring Muscle-Ups + 5 Burpees
Even Minute: 5 DB Snatch/each arm @ 70/45 lbs
D. Conditioning Piece:
“Toe Helen”
3 Rounds for time of the following:
Run 400 meters
21 Toes to Bar
12 KBS
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