Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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4-6 minutes of:
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*foam roll hamstring down to calves
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. Back Squat to Box Wide Stance, work to a heavy set of 3, 10 minute time limit.
B1. Tall Kneeling DB Press, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. Stability Ball or Ab Wheel Roll-Outs, 8-10 reps x 3 sets, rest 45 seconds between sets.
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C. AMRAP 13 Minutes of the following:
20 Air Squats
15 Sit-Ups
10 Kettlebell Swings
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Clean Cluster, 1.1.1 x 3 sets @ 70%, rest 75 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Seated Box Jumps, 6 reps x 3 sets, rest 45 seconds between sets.
*Start seated on one smaller box, and jump to a taller box*
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C. AMRAP 13 Minutes of the following:
15 Wall Balls
12 Kettlebell Swings
9 Burpees
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
*New Phase of Training. Week 1 of Complete Opens Prep for whole group. We will be combining the Opens/Regionals Training. This will be a 8-10 week template, so please follow to the best of your ability.*
A. Power Snatch below Knee(2 reps) + Overhead Squat(2 reps) x 4 sets @ 75%, rest 90 seconds between sets.
B. High Bar Back Squat, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%, rest 2 minutes between sets.
C. Barbell Good Mornings, 8 reps x 3 sets, rest 1 minute between sets. *Use lightweight for these, 20-25% of your best back squat or even lighter*
D1. Reverse Hypers, 8-10 reps x 4 sets @ 50%, rest 1 minute between sets.
D2. Banded Leg Curls, 20 reps x 4 sets, rest 1 minute between sets.
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E. 3 Rounds for time of the following:
20 Burpees
20 Pull-Ups(Chin Over Bar)-Goal Unbroken
Run 400 Meters
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