Vagabond Olympic Lifting Class on Monday, June 13th @ 6:35 pm. CLICK HERE FOR WORKOUT.
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Gym Brief for the Week
1. Vagabond Next Beginners Class on July 11th:
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 Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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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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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Wide Stance Box Squat, 2 reps x 8 sets, 45%, rest 30 seconds between sets.
B1. Back Extensions, pause @ top 2 seconds, 8 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. 2 Sets of the following:
7 minutes of the following:
5 No Push-Up Burpees
10 Ball Slams
15 DB Push Press or Barbell Push Press @ moderate weight
Rest 3 minutes between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Squat Clean Cluster, 80%, 1.1.1 x 3 sets, rest as needed between sets.
B1. Glute Bridges Unweighted, 12-15 reps or Hip Thrusts, 8-10 reps x 3 sets, rest 45 seconds.
B2. Anchored Sit-Ups, 25 reps x 3 sets, rest 45 seconds.
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C. 2 Sets of the following:
7 Minutes of the following
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
10 Push-Ups
15 Wall Balls
*Rest 3 minutes between sets*
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
A. High Box Squat against bands, wide stance, keep boxes at slightly above parallel, work up to a 3 rep max, rest 2-3 minutes between sets.
B. Zercher Squats, regular stance, 6 reps x 4 sets, ascending weight, rest 90 seconds between sets.
C. Front Rack Reverse Lunges, 6/each leg x 3 sets, rest 90 seconds.
D1. Reverse Hypers, 20 reps x 3 sets @ 50%, rest 90 seconds.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 90 seconds.
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E. Optional Work: Posterior Development or Fatigue Conditioning
Sled Pull Power-Walks, 10 sets x 50 meters @ 50% of bodyweight, rest 45 seconds between sets.
Or
1 Sets of the following:
800 Meter Run
8 Muscle-Ups
100 Double Unders
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Rest 5 Minutes
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1 Sets of the following
800 Meter Run
8 Muscle-Ups
100 Double Unders
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