Gym Brief for the Week
1. Vagabond Next Beginners Class on May 16th:
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.
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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3-5 minutes of coach option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. High Bar Back Squat Clusters, 85%, 1.1.1 x 3 sets, rest 60 seconds between sets/rest 5 seconds between clusters.
B1. DB Seated Press on Bench, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
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C. For Time of the following:
Row 750 Meters
21 Wall Balls or Goblet Squats
60 Second Plank Holds
Row 500 Meters
15 Wall Balls or Goblet Squats
60 Second Plank Holds
Row 250 Meters
9 Wall Balls or Goblet Squats
60 Second Plank Holds
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Clean Cluster, 1.1.1 x 3 sets @ 65%, rest 1 minute between sets.
B1. Back Extensions, 15 reps x 3 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
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C. For Time of the following:
Run 800 Meters
21 Wall Balls
30 Sit-Ups
Run 400 Meters
15 Wall Balls
30 Sit-Ups
Run 200 Meters
9 Wall Balls
30 Sit-Ups
C. Competition Phase
I. Vagabond Regionals Training 2016
Rest Day
II. Vagabond Opens Training 2017
A. Every Minute on the Minute x 10 Minutes of 2 Clean and Jerks @ 75%
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B. Every Minute on the Minute x 10 Minutes of 2 Power Snatches @ 65%
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C. Regionals Event 2016:
For Time of the following:
104 Wall Balls @ 20/14 lbs to ten foot target
52 Chin Over Bar Pull-Ups
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