"Monday 7.11.2016 + Vagabond Internal Competition Workout 2 Released + Monday Olympic Lifting Class @ 6:35 pm"

Vagabond Internal Competition Workout #2 Released

Vagabond Olympic Lifting Class on Monday, July 11th @ 635 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.

Lucas Murphy

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 goblet squats
5 burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Wide Stance Front Squat to Box, 3 reps x 6 sets @ 55%, rest 30 seconds between sets.
Get numbers from March 14th + January 8th
B1. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
C. 3 Rounds for time of the following:
12 Burpees
12 Goblet Squats
12 Box Jumps or Step-Ups
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Traditional Deadlift Cluster, 1.1.1, 75-80% x 3 sets, rest 90 seconds between sets.
Compare to June 20th of Cluster between 65-75%
B1. Banded Leg Curls, 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 for time of the following:
12 Burpees
15 Wall Balls
12 Box Jumps @ 24/20 inches
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
A. Power Clean against single-strand band: Up to a heavy 1. Rest 90s.
or Power Clean: Up to a heavy 1.1
B. High Box Squat (17-18″) w. chains: Up to a heavy set of 3 then 3 attempts at 1RM. Rest 2:00(Does not have to be Wide Stance)
C1. Goodmornings: 3 x 8 reps @ 30-40% of best back squat, Rest 60s.
C2. DB Reverse Lunges in place: 3 x 6 ea. AHAP. Rest 60s.
C3. AB Wheel Roll-outs: 3 x 10. Rest 60s.
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D. 3 Sets of the following:
5 x 30 Seconds of Row or Sled Aerobic Sprint, rest 30 seconds between sets.
Rest between 2-3 minutes between each set
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E1. Banded Leg Curls, 25 reps x 4 sets, rest 60 seconds.
E2. Banded Aparts, 25 reps x 4sets, rest 60 seconds.
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