Vagabond Olympic Lifting Class on Monday, December 15th @ 6:35 pm. CLICK HERE FOR WORKOUT.
*Dr. Sean Rockett Injury Prevention Seminar on Saturday, January 18th @ 10:00 am.*
Mark your calendars! Vagabond is hosting an injury prevention seminar with Dr. Sean Rockett on Saturday January 18 at 10:00 AM- starting right after the 9AM workout. Dr. Rockett will be at Vagabond to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to keep athletes healthy and allow them to continue to workout safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries and how to rehab them.
Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals. A certified Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals.
There is a $20 fee for this seminar with ALL profits going to American Red Cross/Philippines. Be sure to take advantage of this great event!!
Please Sign up on Facebook Post Thread on Vagabond Nutrition Page or at Vagabond Store Counter on Sign Up Sheet.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of zone 1 work
+
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
+
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A. Strict Press, build to a 1 Rep Max. Time Limit 10 Minutes. Build Slow.
This is a Spreadsheet Tester Day. Please put numbers in on Spreadsheet under Baseline.
B. DB Split Squats @ 30×1, 6-8 reps/each leg x 4 sets, rest 1:30 between sets.
C. 14 Minute Ascending Ladder of the following movements:
1 Kettlebell Swings
1 Sit Ups
2 Airdyne Calories
2 Kettlebell Swings
2 Sit Ups
4 Airdyne Calories
….
B. Fitness Phase
Bend CP + Upper body Push Vertical + Lactate Based
A. Mid Hang Clean Pull x 1 rep + Mid Hang Clean(Power or Squat) x 1 rep x 3 sets, rest 2 minutes between sets.
B. Push Press, 3-4 reps x 3 sets, rest 2 minutes between sets.
C. 4 Sets of the following:
15 Second Hang Power Clean @ 95/65
30 Second Lateral Burpee
Transition 5 Seconds
30 Second Row Sprint
Rest 4 Minutes between sets
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. Squat Snatch, 75% x 2 reps x 2 sets, 80% x 2 reps x 2 sets, 85% 1 rep x 4 sets, rest 2-3 minutes between sets.
B. Front Squats @ 20×1, 86%, 2 reps x 4 sets, rest 2-3 minutes between sets.
C. 2 Sets of the following @ 90%:
30 seconds of Thrusters @ 75/45
rest 30 seconds
30 seconds of Lateral Burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
2 sets of the following @ 90%:
30 seconds of hang power clean @ 95/65
rest 30 seconds
30 seconds lateral burpees
rest 30 seconds
30 seconds of row
rest 30 seconds
+
rest 1 minute
+_
2 sets of the following @ 90%:
30 seconds of kettlebell swings
rest 30 seconds
30 seconds of burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
5 Minutes of the following:
15 unbroken wall balls
15-25 unbroken double unders
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