"Scaled-Up Division(Fitness) + Vagabond Olympic Lifting Class @ 6:35 pm"(4.14.2014)

*New Added Feature to the Vagabond Programming called Scaled-Up*

Scaled- Up is now available as part of the Fitness Phase at Vagabond CrossFit. Scaled-up is available only to those athletes who are interested in performing more complex competition-like movements and learning to excel in the sport of CrossFit. Scaled-up workouts will require dedication in the gym and a significant amount of time- if you are interested in working toward the Competition Phase, being at the gym daily, participating in Competition Phase meetings, totally changing your nutrition and challenging your body, then Scaled- up may be for you! Only Kevin will decide who is right for Scaled-up so if you are interested or want to find out more information, please let him know.

For those who are partaking in the Scaled-Up Workouts, this is a person who is on the brink or very interested in the joining the Competition Phase, if they are asked by the coaches to do so. Within the Scaled-Up Program you will participate in the Fitness Phase Workouts and within Group Classes, but you will be asked to perform movements more frequently that are tested within the CrossFit Opens and within the Sport of Fitness. This is for the person who is truly dedicated to the Sport of CrossFit, and someone who wants to take their training to the next level. You must be asked to perform the Scaled-Up Workouts by the owner of the gym, and you must be committed to a daily routine at Vagabond. Not everyone will fit this model, and not everyone will be able to perform the movements or workouts at hand. You must keep in mind, some of these movements will challenge your body in less than ideal positions, but in turn will prepare you for the Sport of CrossFit as its only goal.

*Vagabond Olympic Lifting Class on Monday, April 14th @ 6:35 pm. CLICK HERE FOR WORKOUT.*


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. Front Squat @ 20×1, 90% of 1RM x 5 sets, rest 1:30 between sets.
A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
C. 21-18-15-12-9-6-3 of the following:
Row Calories
Goblet Squats
People can scale up to Front Squats @ 75/45 lbs
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Jerk Balance, 2 reps x 5 sets, rest 1:30 between sets.

B1. High Bar Back Squat @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
B2. Weighted Pronated Pull Ups @ 30X1, 3-4 reps x 4 sets, rest 1:30 between sets.
C1. KB Front Rack Walk x 80 Meters x 4 sets, rest 15 seconds.
C2. Box Step-Ups AMRAP 30 seconds x 4 sets, rest 2 minutes between sets.
C. Competition Phase:
Start of Template 1 for 2015 CrossFit Opens
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. High Bar Back Squat,, rest 2 minutes between sets.
B. Front Squat @ 65%, 6 reps x 3 sets, rest 2 minutes between sets.
C. Snatch Cluster touch n go reps @ 60%, 2.2.2 x 3 sets, rest 2 minutes between sets.
D. 6 Rounds for time of the following:
12 Calories on Airdyne
6 Power Snatch @ 105/65
2-3 Muscle Ups
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