"Monday 5.22.2017 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, May 22nd @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*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.

VBC Family 1

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull/+ + Short Conditioning
A1. Single Arm KB Box Step-Ups(8 reps with KB in right hand/8 reps with KB in left hand), 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Mix Grip 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 Cuban Press, 8-10 reps x 3 sets, rest 45 seconds.
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B. For Time of the following:
Start with: 100 Meter Farmer’s Walk
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Right into
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5 Rounds of the following:
20 Single Unders(20 Double Unders)
10 Walking Lunges(5/each side)
5 Cal Assault Bike
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Right into
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Finish with: 100 Meter Farmer’s Walk
B. Fitness Phase
Single Leg/Upper Body Push/Core/Upper Body Push+ Short Conditioning Lactate
A1. CrossOver Box Step-Ups, 10 reps/each leg x 3 sets, rest 45 seconds.
Hold KB in Goblet Squat Position, keep hips facing straight and do not try to rotate as much.
A2. Strict Weighted Pull-Ups, 3-4 reps x 3 sets, rest 45 seconds.
Scale to Negative Weighted or Unweighted Pull-Ups, 3-4 reps or Ring Rows, 8-10 reps
A3. Weighted Sit-Ups Anchored, 20 reps x 3 sets, rest 45 seconds.
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B. For Time of the following:
Start with: 100 Meter Farmer’s Walk
Right into
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5 Rounds of the following:
200 Meter Run or 200 Meter Row
10 Overhead Plate Lunge(5/each leg) @ 35 lbs plate for men/25 lbs plate for women
10 Plate Burpees-Jump on Plate for each burpee
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Right into
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Finish with: 100 Meter Farmer’s Walk
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Box Parallel Squat, work to a heavy set of 5, 12 minutre time limit, wide stance, sit hips back, keep low volume, rest as needed between sets.
B. Snatch(from mid thigh in hang or from blocks mid thigh), 60% x 4 reps, 65% x 4 reps, 70% x 4 reps, rest as needed between sets.
C. Snatch Pull, 70% x 5 reps, 75% x 5 reps, 80% x 5 reps, rest as needed between sets.
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D. 5 Rounds for time of the following:
10 DB Snatch(5/each arm) @ 70/45 lbs
5 Ring Dips
10 Burpees
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