"The Time is Now to Sign Up for the CrossFit Opens"(2.17.2015)

*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.*

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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 option
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3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions + Core/Core
3 Sets of the following @ 90%:
AMRAP 5 Minutes of the following:
12 Russian Kettlebell Swings @ moderate weight
9 Goblet Squats
6 Burpees
Rest 2 minutes between sets
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Rest 3 Minutes between sets
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15 Sets of the following:
30 Second Airdyne @ 90%
30 Second Airdyne @ 50%
B. Fitness Phase
Maximum Aerobic Power Sessions
15 Minute AMRAP of the following:
Row 15 Calories
10 Box Jumps
5 Push Press @ 135/95 lbs, 115/75 lbs, 95/65 lbs
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Rest 5 Minutes
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15 Sets of the following:
30 Seconds Jump Rope-Double Unders or Single Unders @ 90%
30 Seconds Rest
C. Competition Phase
A. Jerk Off Block, every 90 seconds, 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1
B. Snatch Deadlift @ 100%, 5 reps x 3 sets, rest 1:30 between sets.
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C. For Time of the following:
Row 500 Meters
15 Deadlifts @ 225 lbs/155 lbs unbroken
30 Chest to Bar Pull-Ups
15 Deadlifts @ 225/155 lbs unbroken
Row 500 Meters
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Rest 12 Minutes
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AMRAP 6 Minutes of the following:
Double Unders x 40 repetitions
Power Cleans x 6 repetitions @ 145 lbs/105 lbs
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