*Health Athlete Versus Performance Athlete Seminar on Saturday, July 19th @ 9:15 am*
Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit. In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. Sign up at the front desk!
*Schedule for the Vagabond Weekend*
1. Saturday, July 19th: 8:00 am Lifestyle + Fitness Phase Class
2. Saturday, July 19th: 10:15 am Competition Phase
3. Saturday, July 19th: 9:15 am Vagabond Health Athlete Versus Performance Athlete
4. Sunday, July 20th: 9:00 am to 11:00 am Open Gym
5. Sunday, July 20th: 10:00 am Powerlifting Class
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam rolling: hamstring, calf, achilles
+
3-5 minutes of workout prep
good mornings x 5 rep
row 100 meters
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Aerobic
A. Deadlift, 75%, 3 reps x 5 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. DB Romanian Deadlift @ 30×1, 6 reps x 4 sets, rest 45 seconds.
B2. Sorensen Hold x 40 seconds x 4 sets, rest 90 seconds.
C. 3 Sets of the following @ high aerobic effort:
2 Minutes on the Clock:
Airdyne 1 minute and 15 seconds, in remaining time, complete the following:
Hollow Holds, hold until the 2 minute marker is up.
Rest 2 minutes between sets
B. Fitness Phase
Squat Eccentric + Upper Body Pull/Upper Body Push Vertical +Single Leg/Posterior Chain Cond/Stable Core
A. High Bar Back Squat @ 55-60% @ 40×2, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. Pendalay Barbell Bent Over Row @ 31×1, 8 reps x 3 sets, rest 1 minute.
B2. DB Seated Press @ 30×1, 8 reps x 3 sets, rest 1 minute.
C1. DB Box Step Ups @ 11×1, 10/each leg x 3 sets, rest 1 minute
Men use 16 inch box and Women use 12 inch box
C2. Weighted Back Extension, 12 reps x 3 sets, rest 1 minute.
C3. Plank Hold x 60 seconds x 3 sets, rest 90 seconds.
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. High Hang Squat Clean x 1 rep + Hang Squat Clean(Thigh and above) x 4 sets, rest 2 minutes between sets—Work up to weight that is comfortable + no dropping weights—re-grip—
B. Front Squat @ 80%, 2 reps x 5 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat 1 ¼ , 5-4-3-5-4-3—Focus on speed out of bottom, not the weight.
D1. Weighted Supinated Pull-Ups Cluster @ 21×1, 1.1.1 x 3 sets, rest 2 minutes between sets.
D2. Pendalay Barbell Row @ 30×1, 6 moderate load, concentrate on tempo x 3 sets, rest 2 minutes between sets.
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