"Monday 6.27.2016 + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond Olympic Lifting Class on Monday, June 27th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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!

SIGN UP 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.

Green Plate

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:
Banded Shoulder Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. High Bar Back Squat Clusters, 75%, 1.1.1 x 3 sets, rest 1 minute between sets.
B1. Russian Kettlebell Swings, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Floor Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. 3 Rounds of the following:
21/18 Cal Row
15 Wall Balls
21 Sit-Ups
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Snatch Cluster, 80%, 1.1 x 3 sets, rest 1 minute between sets.
B1. Heavy Russian Kettlebell Swings, 20 reps x 3 sets, rest 45 seconds.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds.
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C. 3 Rounds of the following:
Run 400 Meters
21 Wall Balls
15 Toes to Bar
If people need to scale down or want another option for Toes to Bar, you can perform 21 Sit-Ups in place of Toes to Bar
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
A. Sumo Deadlift with chains(40 lbs of chains), work to a heavy set of 1, rest 2 minutes between sets.
B. Low Box Front Squat with Chains(40 lbs of chains), work to a heavy set of 5, rest 90 seconds between sets
Regular Stance for Front Squats, no wide stance
C. Romanian Deadlifts, 8-10 reps x 4 sets, rest 60 seconds between sets.
D1. Reverse Hypers, 25 reps x 3 sets @ 40% of back squats, rest 1 minute.
D2. Banded Leg Curls, 25 reps x 3 sets, rest 1 minute.
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E. Optional Work: Posterior Development or Mono Conditioning
Sled Pull Power-Walks, 10 sets x 60 Meters @ bodyweight on sled, rest 60 seconds between sets.
Or
8 Sets of the following:
100 Meter Sled Sprints @ unweighted, rest 90 seconds between sets.
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