"Friday 5.27.2016 + Start of the CrossFit East Regional-Where to Watch + What Times"
Schedule for the Weekend
1. Saturday, May 28th, 2016: 9:00 am Lifestyle + Fitness Phase Class + Competition Phase Class
2. Sunday, May 29th, 2016: 9:00 am to 11:00 am Open Gym
3. Monday, May 30th, 2016: 9:00 am Vagabond Memorial Day Murph Workout
Gym Brief for the Week
1. Vagabond Next Beginners Class on June 6th:
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 30th @ 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.
3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm
This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.
All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A. Traditional Deadlift, 3 reps moderate weight x 5 sets, rest as needed between sets.
Build up in weight in every set
B1. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Sorensen Hold, 35-45 seconds x 3 sets, rest 30 seconds between sets.
Scale down number if too long of a hold
C. 4 Rounds for time of the following:
12 DB Thrusters
10 Pull-Ups or Jumping Pull-Ups
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Traditional Deadlift Speed, 2 reps x 8 sets @ 55%, rest 30 seconds between sets.
B1. Strict Weighted Pull-Ups, 2-3 reps x 3 sets, rest 60 seconds.
B2. DB Zotman Curls, 12-15 reps x 3 sets, rest 60 seconds.
C. 3 Rounds for time of the following:
Run 400 Meters
21 Box Jumps
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Squat Snatch Cluster, 1.1 x 6 sets @ 75%, rest 90 seconds.
B. Power Clean Cluster, 1.1 x 6 sets @ 75%, rest 90 seconds
C. Box Squat against bands, 10 sets x 2 reps @ 50%, every 30-45 seconds.
Women-Red to Green/Men-Green to Orange
D1. DB Reverse Lunges, 6 each leg x 3 sets, rest 45 seconds.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 45 seconds.
D3. Reverse Hypers, 20 reps x 3 sets @ 25%, rest 45 seconds.
E. AMRAP 20 Minutes of the following:
30 Wall Balls @ 20/14 lbs
10 Box Jumps @ 24/20 inches
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