"Monday 6.20.2016 + Vagabond Summer Youth Class Sign-Ups + Vagabond Olympic Lifting Class @ 6:35 pm"

Gym Brief for the Week

1. Vagabond Youth Summer Classes

Vagabond Summer Youth Class Sign-Ups. See or email Heather Dunlap at [email protected] for more information for sign up and details.

Summer Vagabond Youth Class
Ages 11 and up (unless you contact a coach)

When:
Wednesdays and Fridays at 10:05- 11:00

Dates:
Friday June 24th- August 12.
**There will be NO class on Friday July 29th

14 classes over 7 weeks

Cost:
Vagabond Members $175.00
Non Member $200.00

2. 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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3. 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!

SIGN UP HERE.

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4. 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.

Summer VBC Youth

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 Wall Angels
Rest 10 Seconds
20 Seconds of Ball Slams
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Front Squat Wide Stance Box Squat, 3 reps x 6 sets, 55%, rest 30 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Walking Lunges Moderate, 8/each leg x 3 sets, rest 45 seconds between sets.
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C. For Time of the following:
500 Meter Row
20 Kettlebell Swings
500 Meter Row
20 Box Jumps or Step-Ups
500 Meter Row
20 Kettlebell Swings
20 Box Jumps or Step-Ups
500 Meter Row
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Traditional Deadlift Cluster, 65-75%, 1.1.1 x 3 sets, rest 1 minute between sets.
B1. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds.
B2. DB Box Step-Ups, 8/each leg moderate x 3 sets, rest 45 seconds.
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C. For Time of the following:
Run 400 Meters or Assault Bike 20/15 Calories
25 Kettlebell Swings
Run 400 Meters or Assault Bike 20/15 Calories
25 Wall Balls
Run 400 Meters or Assault Bike 20/15 Calories
25 Kettlebell Swings
25 Wall Balls
Run 400 Meters or Assault Bike 20/15 Calories
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
A. Power Clean, work up to a 1 Rep Max, rest 2-3 minutes between sets.
B. Zercher Squats, regular stance, 6 reps x 4 sets, rest 90 seconds between sets.
C. Front Rack Barbell Step Ups, 6/each leg x 3 sets, rets 90 seconds between sets.
D1. Reverse Hypers, 25 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 Mono Conditioning
Sled Pull Power-Walks, complete 800 meters of sled walks @ 25-35% of body weight, rest 45 seconds between sets.
Or
15 Sets of the following:
60 Meter Sled Push Unweighted, rest 30-45 seconds between sets.
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