The WinterFest Competition

*The Registration for the CrossFit Opens is Closed.*
I just want to say thank you to you all for signing up. This time last year, we had a total of 6 people sign up from the gym. This year we had over 50 people from our gym signed up, and finished with one of the top overall sign ups for the region. The next 5 weeks will be a fun one, and everyone will have a great time.
*The Goal and Outcome of the 2012 CrossFit Opens*
The goal of this year for the CrossFit Opens is to have fun, keep it stress free, and to build community within the gym. We all saw how much fun the CrossFit Providence Throwdown was in November, and then the Vagabond WinterFest Competition was even more of a hit. So, you can see you do not have to be an elite athlete to compete in this throwdowns or competitions. The focus is to be able to train for something, and give it your all. We are here to educate you in your journey at Vagabond, but also give you guys something to look forward to as well during your training. We will be holding a mini competition every Saturday at Vagabond for the next 5 weeks starting at 9:30 am, where we will come together and cheer on eachother during these workouts. I encourage everyone to come in on Saturday to hit the Opens Workout, since we will be holding a mini competition within the Opens for our Scaled Competitors. To be able to be crowned the Scaled Man and Woman Fittest in Vagabond, you must complete all 5 workouts. However, if Saturday is not going to workout for you, we will be running the workout on Thursday, as well, but for most this will be a test run, and will not involved full out effort on the workout. However, if you cannot make Saturday, Thursday will be an alternate day for anyone who cannot make the mini competitions on Saturday. I highly encourage all Vagabonds to come in on Saturday, to hit the workout, and also cheer on their fellow Vagabonds!

What will you feel like during the Opens Workout?

I. Dynamic and Specific Prep Warm-Up:
5 minute movement prep work
+
3 rounds of
db powell raise x 5/each side @ 2020
wall squats x 5
plank holds x 20 seconds
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*(Stay Consistent)
A. For Reps @ 85%
5 Minute AMRAP of:
5 Wall Balls
5 Body Rows
Rest 5:00 Minutes
4 Minute AMRAP of:
50 Meter Line Touches
4 Plate Burpees
Rest 4:00 Minutes
3 Minute AMRAP of:
Row for Meters
Rest 3:00 Minutes
2 Minute AMRAP of:
Max Step-Ups
Rest 2:00 Minutes
1 Minute AMRAP of:
Max Sit-Ups
*Level 2*(Stay Consistent)
A. For Reps @ 85%
5 Minute AMRAP of:
5 Wall Balls
5 Pull-Ups
Rest 5:00 Minutes
4 Minute AMRAP of:
50 Meter Line Touches
4 Plate Burpees
Rest 4:00 Minutes
3 Minute AMRAP of:
Row for Meters
Rest 3:00 Minutes
2 Minute AMRAP of:
Max Box Jumps @ 24/20
Rest 2:00 Minutes
1 Minute AMRAP of:
Max GHD Sit-Ups
B. Competition Phase:
Mobility x 60 Minutes or Make-Up Workout and also Opens Workout Discussion and Prep Talk.
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