*Schedule for Weekend at Vagabond CrossFit*
1. Saturday, January 17th, 2015: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, January 17th, 2015: 10:00 am Competition Phase Class
3. Sunday, January 18th, 2015: 8:00 am Vagabond Circuit Training
4. Sunday, January 18th, 2015: 9:00 am Vagabond Gymnastics
5. Sunday, January 18th, 2015: 9:00 am to 11:00 am Open Gym
*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*
The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.
This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
*SIGN UP FOR THE CROSSFIT OPENS.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 5-7 reps x 3 sets, rest 1:30 between sets.
B1. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute between sets.
B2. Plank Holds x 1 minute total accumulation x 3 sets, rest 1 minute between sets.
C. 5 Sets of the following:
40 Second AMRAP Airdyne Calories
rest 20 seconds
40 Second Air Squats
rest 20 seconds
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 5 reps x 5 sets @ 65%, rest 1:30 between sets.
B1. DB Standing Press @ 30×1, 4-6 reps x 3 sets, rest 45 seconds between sets.
Compare to January 2nd
B2. Ring Rows @ 31×1, 6-8 reps x 3 sets, rest 45 seconds between sets.
You can scale up by using 12 inch box to increase height
C. Romanian Deadlift @ 30×1, 10 reps, 8 reps, 6 reps, 4 reps, rest 1 minute between sets.
So you do 10 reps, rest 1:00, then do 8 reps, and so on
D. 4 Sets of the following:
Row 250 Meters, rest 3-4 minutes between sets, no holding back.
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, work to a 1 rep max with 5 second pause.
B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20×1.
C. Clean and Jerk on the minute, every minute x 3 touch n go reps x 10 minutes @ 65% of 1RM.
D1. Snatch Push Press, 70% of best Snatch, 5 reps x 3 sets, 75% of best Snatch 5 reps x 2 sets, rest as needed between sets.
D2
+
E. 10 Sets of the following:
15 Second All Out Sprint Airdyne/Assault, rest 2 minutes and 15 seconds between sets or more.
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