*Schedule for the Weekend and Memorial Day @ Vagabond*

1. Saturday, May 23rd + Sunday, May 24th, 2015: Gym Closed

2. Monday, May 25th, 2015: 9:00 am Memorial Day Class: “Scaled + RX Murph”

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*Vagabond Team Prepares for East Regional for the CrossFit Games Series*

As many of you know, the Vagabond CrossFit Team is preparing for the CrossFit Games East Regional on Memorial Day Weekend, which will run from May 22nd thru May 24th. This 6 six individuals have sacrificed a lot of time with family, friends, and their own lives to prepare for this event over the last year. The accomplishment of reaching the East Regional is a feat that is unbelievable, as only about 2% of the population will move onto this stage. If you have the weekend free or want to some great athletes compete in a competitive, professional environment, then free your weekend, and make it down to Connecticut to watch and support your team as they represent Vagabond CrossFit for the whole Northeast and Canada Regions.

Get Tickets Here.

Click Here for Schedule for Team Events.

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 review:
Coach B Warm-Ups Snatch:
Up and Down
Elbows High and Outside
Muscle Snatch
Hang Power Snatch
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3-4 minutes of the following:
Row 20 Seconds or Airdyne 20 Seconds
5 Kettlebell Swings
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense-1 Rep Max Testing + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift @ 30×1, work to a heavy single or 1 rep max, 15 minute time limit.
Compare to January 7th, 2015
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B. 4 Sets of the following @ 85% aerobic:
Run 200 Meters
12 Kettlebell Swings
20 Walking Lunges(10/each side)
12 Box Jumps
Run 200 Meters
Rest 1:1 Interval
B. Fitness Phase
CrossFit Tester:Aerobic Tester: Compare to January 15th, 2015
5 Rounds for time of the following:
15 Wall Balls
15 Kettlebell Swings
15 Burpees
Vagabond Tester: Compare to January 15th, 2015
C. Competition Phase
I. Regionals Training 2015
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. Opens Training 2016
CrossFit Tester
A. Handstand Walking Practice, Accumulate 150 Feet in Total.
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B. For Time of the following:
Run 800 Meters
100 Abmat Sit-Ups
50 Kettlebell Swings @ 70/44 lbs
Run 800 Meters
75 Air Squats
25 Power Cleans @ 95 lbs/65 lbs
Run 400 Meters
25 Handstand Push-Ups
Run 200 Meters
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