"Monday 6.6.2016 + Vagabond Olympic Lifting Class"

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.

KK

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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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Flutter Kicks
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Front Squat Clusters @ 85%, 1.1.1 x 3 sets, rest 1 minute between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets,
B2. DB Box Step Ups @ 11×1, 8/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
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C. 6 Sets of the following:
AMRAP 2 Minutes of the following:
15/12 Calorie Airdyne or 10/8 Calorie Assault Bike
Max Wall Balls or Burpees in Remaining Time, choose which one to do every set.
Rest 1 minute between sets
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Power Snatch Cluster, 75%, 1.1 x 4 sets, rest as needed between sets.
B1. Russian Heavy Kettlebell Swings, 20 reps x 3 sets, rest 45 seconds.
B2. Barbell Good Mornings @ Moderate Weight, 8 reps x 3 sets, rest 45 seconds.
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C. 6 Sets of the following:
AMRAP 2 Minutes of the following:
Run 200 Meters
Max Wall Balls or Burpees in Remaining Time, choose which one to do on every set.
Rest 90 seconds between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Fatigue Gymnastics
A. High Bar Back Squat, 5 reps @ 75%, 3 reps @ 85%, AMRAP SET @ 95%, rest 2:30 between sets.
B. Rack Pull Deadlift, 5 reps x 3 sets, 10 reps x 1 set, reset on each rep, rest 2 minutes between sets.
Set spotter arms or pins on rack so bar is just below your knee. For the 10 reps, drop about 20% from your previous loads at 5 reps
C1. Reverse Hyper, 20 reps x 3 sets @ 50%, rest 90 seconds.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 90 seconds.
C3. Banded Pull Aparts, 20 reps x 3 sets, rest 90 seconds.
C4. One Arm DB Rows, 10-12 reps/each x 3 sets, rest 90 seconds.
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Choose Between the Two of the following: Perform Either One
D. Sled Pull Power-Walks, 10 sets x 50 meters @ 50% of bodyweight, rest 45 seconds between sets.
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3 Rounds of the following:
AMRAP 2 Minutes of the following: Not Full 100% effort on Bike, keep consistent with watts and reps completed
17/11 Calories on the Assault Bike-Men Keep above 420 watts + Women above 280 watts + Remaining Time Complete as many Power Snatches @ 115/75 lbs
Rest 2 Minutes between rounds
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Rest 5 Minutes
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3 Rounds of the following:
AMRAP 2 Minutes of the following:
17/11 Calorie on the Assault Bike + Remaining Time Complete as many Bar Facing Burpees
Rest 2 Minutes between rounds
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