"Friday 6.24.2016 + Schedule for the Weekend"
Schedule for the Weekend
1. Saturday, June 25th, 2016: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, June 25th, 2016: 10:00 am Competition Phase Class
3. Sunday, June 26th, 2016: 9:00 am to 11:00 am Open Gym
4. Sunday, June 19th, 2016: 8:00 am Vagabond Circuit Training Class Week 8
Gym Brief for the Week
1. Vagabond Youth Summer Classes
Vagabond Summer Youth Class Sign-Ups. See or email Heather Dunlap at [email protected] for more information for sign up and details.
Summer Vagabond Youth Class
Ages 11 and up (unless you contact a coach)
Wednesdays and Fridays at 10:05- 11:00
Friday June 24th- August 12.
**There will be NO class on Friday July 29th
14 classes over 7 weeks
Vagabond Members $175.00
Non Member $200.00
2. Vagabond Next Beginners Class on July 11th:
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.
3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
4. 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 Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift Banded, 2 reps x 8 sets @ 45%, rest 30 seconds between sets.
Keep this light and speed is the key
B1. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Side Bridges, 25 seconds/each side weighted x 3 sets, rest 45 seconds between sets.
C. 6 Sets of the following:
Run 200 Meters or Row 250 Meters
Rest 30 Seconds
30 Second Airdyne/Assault @ 90% Max Power Output
Rest 1 minute between sets
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Snatch Complex of the following:
Mid Thigh Power Snatch(1 rep) + Above Knee Power Snatch( 2 reps) x 4 sets, rest 1 minute between sets.
B1. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. 6 Sets of the following:
30 Second Assault/Airdyne @ 90% Power OutPut Max
Rest 30 Seconds
200 Meter Run or 250 Meter Row
Rest 1 Minute between sets
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Wide Stance Safety Bar Box Squat against bands, 3 reps x 8 sets @ 45% of best squat, every 60 seconds.
If you do not want to use Safety Bar, you can perform Wide Stance Front Squat against bands, 3 reps x 8 sets @ 50%
B. Every Minute on the Minute x 10 Minutes of 1 Jerk @ 80%…
C. Traditional Deadlift against band, 1 rep x 8 sets @ 55%, every 30 seconds.
D1. Reverse Hyper, 20 reps x 3 sets @ 50%, rest 90 seconds.
D2. Weighted Sit-Ups, 20 reps x 3 sets, rets 90 seconds.
E. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 10 Hang Power Cleans @ 135/95 lbs
Minute 2: 12/8 Calorie Assault Bike
Minute 3: 8-10 Strict Ring Dips
Minute 4: 14/10 Calorie Row
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