"Monday 5.15.2017 + VBC Olympic Lifting Class @ 6:35 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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 CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

Row

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull/Core+ + Short Conditioning
A1. DB Split Squats, 5 reps/each leg heavy x 3 sets, rest 45 seconds.
Look back on April 17th, we did 8 reps/each leg, go up in weight, challenge self.
A2. Strict Supinated Pull-Ups, 6-8 reps total(You can break these up or cluster them)x 3 sets, rest 45 seconds.
Scale to Negative Pull-Ups @ 20×1, 3-4 reps or Ring Rows, 6-8 reps
A3. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.
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B. 15 Minutes on the Clock: Every 5 Minutes complete the following:
500 Meter Run or 500 Meter Row or 25-30/15-20 Cal Assault Bike or 35-40/25-30 Cal Airdyne
30 Goblet Squats or Wall Balls
If this takes you 4 minutes, then rest 1 minute, and go on the 5 minute marker or 10 minute marker, you should complete 3 sets total.
B. Fitness Phase
Single Leg/Upper Body Push/Core/Upper Body Push+ Short Conditioning Lactate
A1. Barbell Reverse Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Ring Dips or Bar Dips, 8-10 reps x 3 sets, rest 45 seconds.(Scale to Banded Bar Dips or Ring Dips or Regular Push-Ups or Banded Push-Ups x 3 sets)
A3. AB Wheel Roll-Out or Stability Ball Roll-Out, 8-10 reps x 3 sets, rest 45 seconds.
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B. 15 Minutes on the Clock: Every 5 Minutes complete the following:
500 Meter Run or 500 Meter Row or 25-30/15-20 Cal Assault Bike or 35-40/25-30 Cal Airdyne
30 Goblet Squats or Wall Balls
If this takes you 4 minutes, then rest 1 minute, and go on the 5 minute marker or 10 minute marker, you should complete 3 sets total.
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. Front Squat, work to a heavy set of 5, 12 minute time limit,
Compare to 3 rep on April 17th +, 2017 + 2 rep on April 24th
B. Snatch Power or Squat(From Mid Thigh or Off Blocks), 50% x 4 reps, 55% x 4 reps, 60% x 4 reps
C. Snatch Deadlift, 100% x 2 reps x 5 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
D. Gymnastics Conditioning of the following Fatigue Training:
15 Burpee Muscle-Ups
30 Toes to Bar
45 Chest to Bar Pull-Ups
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E. 3 Rounds for time of the following:
9 Power Snatches @ 115/75 lbs
15 Push-Ups
21 Wall Balls
200 Meter Run
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