1. Vagabond Next Beginners Class on March 7th:
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.
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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens
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3. The CrossFit Opens Atmosphere at Vagabond
- You register to participate here (pick Vagabond as your affiliate): http://games.
crossfit.com/affiliate/313 - For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
- As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
- We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
- You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
- You enter your score online in your personal CrossFit Open profile and track your success.
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(High Bar Squat)/Upper Body Push/Core + Conditioning(Short Duration)
A1. High Bar Back Squat, 2-3 reps @ 20×1, rest 1 minute between sets.
Keep Weight @ Moderate, we will be going down in repetitions every week, track your progress every week-Compare to last week @ 3-5 reps, look back
A2. DB Seated Press on Bench, 6-8 reps x 3 sets @ 20×1, rest 1 minute between sets.
Compare to February 1st, 2016, we did 7-9 reps
A3. Sit-Ups Anchored, 25 reps x 3 sets, rest 1 minute between sets.
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B. 4 Sets of the following:
45 Seconds Airdyne/Assault
45 Seconds Russian Swings
45 Seconds Box Step-Ups
Rest 1 Minute Between Sets
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch Mid Thigh, 65%, 2 reps x 3 sets, rest 1 minute between sets.
B1. High Bar Back Squat, 80% x 4 reps x 3 sets, rest 1 minute between sets.
B2. DB Seated Press on Ground, 6-8 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 4 Sets of the following:
45 Seconds Row Calories
45 Seconds Burpees
45 Seconds Wall Balls
Rest 1:30 between sets
C. Competition Phase
High Bar Back Squat % or Deadlift % + Clean and Jerk + Snatch + Opens Prep Tester
Or Opens Workouts
A. High Bar Back Squat, 2 rep x 5 sets @ 70%, rest 2 minutes between sets or Deadlift Traditional, 2 rep x 5 sets @ 70%, rest 2 minutes between sets.
B. Clean and Jerk Cluster, 80% x 1.1 x 4 sets, rest 2 minutes between sets.
C. Snatch Cluster, 80%, 1.1 x 4 sets, rest 2 minutes between sets.
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D. AMRAP 12 Minutes of the following:
Row 300 Meters
15 Wall Balls @ 20/14 lbs
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Rest 8 Minutes
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AMRAP 3 Minutes of the following:
30 Lateral Burpees
AMRAP Snatches @ 75/45 lbs
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Rest 6 Minutes
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AMRAP 3 Minutes of the following:
30 Lateral Burpees
AMRAP Double Unders
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