Vagabond of the Month for February: Ashley Gambee
“The coaches and people are easily the best thing about Vagabond. I am thankful to have come back to a style of Crossfit that works for my lifestyle now. I was a driven competitor up until 2014 and fell off and into other styles of fitness for many years. Nothing ever compared, I missed the community and how strong I felt. It is important to me to keep active and focus on fundamental movements that help me in my everyday life. Lifestyle workouts are my jam nowadays.”
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following of PRE-PUMP WORK OF:
10 Hip Rocks + 10 DB Curls + 10 Lat Pull Downs + 10 Monster Band Walks/each way + 10 Goblet Squats + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Barbell Strict Press, 1 reps x 5 sets, rest 30 seconds.
*1RM Data: 6/30/21*
*Last week we did 2 reps*
A2. Pallof Press, 6 reps/each way @ 2 second iso hold out x 5 sets, rest 30 seconds.
B1. Single Leg Curtsy Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
Hold DB in Goblet Hold Position or DB in each hand, your choice.
B2. DB Powell Raises/each way, 12 reps /each wayx 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes @ Sustainable Effort of:
30 Jump Rope Singles
5 No Push Up Burpees
5 Cal Row
5 Step-Ups/each leg
*Rest 30 seconds between sets**Start where you left off*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Snatch Deadlift x 2 reps + Snatch Pull x 2 reps + Power Snatch x 2 reps x 4 sets, rest as needed between sets.
*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*
B1. KB Row Rotational, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Banded Presses Staggered, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Standing Ext Rotation, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes @ Sustainable Effort of:
3 Hang Power Cleans
2 Hang Squat Cleans
200 Meter Run(12/8 Cal Assault Bike)
3 Pull Ups or Banded Strict Pull Ups
2 Burpees
*Rest 45 seconds between sets*
*Start where you left off*
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