"Message to Vagabonds + The CrossFit Opens For All"(1.30.2015)

*Signing Up for the CrossFit Opens*
The CrossFit Opens are less than 30 days away from making its presence known at Vagabond CrossFit and around the world at many different CrossFit Gyms. This will be Vagabond’s fifth year participating in the CrossFit Opens in some way or form. Each and Every year we have seen greater participation within the walls of Vagabond, and every year at the end of the five weeks, the majority viewpoint is always the same, people are happy they did it!
We have gotten many questions surrounding the CrossFit Opens, and here are some of the answers and format.
The CrossFit Opens will consist of 5 weeks of online competition across the world. Here at Vagabond we will have various athletes/clients signed up taking part in this online world competition to our very own team trying to stamp its way to the CrossFit East Regionals.
Every week for five weeks, you have a workout that will be released, and you will have until Monday to complete this workout for a score or time. At Vagabond, you will have this time duration, but also encourage, if you can make our Saturday Community Day, where we hold heats and have a community building day for the event.
This is one of the only times, we will push people to join the ranks in this online competition, no matter, if you are a beginner or an advanced athlete. At the end of the day, only positive will come out of this 5 weeks, as you will likely surprise yourself with your accomplishments. But, also build better and bigger friendships over this time period, which in my opinion, is just as important. Make it a goal of yours to sign up for the Opens and Challenge yourself during this 5 week period. You will have a choice between Scaled and RX, which gives even more opportunity for each and every person to participate in this year.
Sign Up and Have Some Fun!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 3-5 reps x 3 sets, rest 1:30 between sets.
Go up in weight from last week
People with squat restrictions, perform the following: 12-15 Plate Squats x 3 sets, rest as needed
B1. Back Extensions, 12-15 reps x 3 sets, rest 30 seconds between sets.
B2. DB Tripod Bent Over Row, 30×1, 8-10 reps/each arm x 3 sets, rest 60 seconds between sets.
C. Complete the following:
12-9-6-3 of the following:
DB Push Press @ moderate weight
Strict Supine Ring Rows
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 4 reps x 5 sets @ 75%, rest 2 minutes between sets.
B1. DB Standing Press @ 30×1, 3-5 reps heavy x 3 sets, rest 45 seconds between sets.
Compare to January 16th
B2. Strict Pronated Pull-Ups. AMRAP 30 Seconds x 3 sets, rest 90 seconds between sets.
You can come down off Pull-Up System during the 30 seconds, its just max effort in 30 seconds
C. DB Box Step Ups, 8/each side x 3 sets, rest 90 seconds between sets.
D. 2 Sets of the following @ High Effort:
75 Seconds Airdyne Sprint, rest 5-6 minutes between sets.
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, work to a 1 rep max with 3 second pause.
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20×1.
5% lighter from last week
C. Clean and Jerk, 73% x 1.1.1, 78% x 1.1, 83% x 1, 88% x 1, 73% x 1, 78% x 1.1, rest 1-2 minutes between sets.
D. 6 Sets of the following:
30 Second 90% Airdyne/Assault, rest 3 minutes and 30 seconds between sets.
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