Vagabond of the Month for February: Ashley Gambee
“The coaches and people are easily the best thing about Vagabond. I am thankful to have come back to a style of Crossfit that works for my lifestyle now. I was a driven competitor up until 2014 and fell off and into other styles of fitness for many years. Nothing ever compared, I missed the community and how strong I felt. It is important to me to keep active and focus on fundamental movements that help me in my everyday life. Lifestyle workouts are my jam nowadays.”
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Assistance Exercises + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
12 Hip Rocks
30-45 Second Sorensen Hold(Back Extension Machine)
12 Deadbug Pressing Against Wall/each way
30-45 Second KB Farmer’s Hold
12 Split Stance Moderate Weight(6/each way)
30-45 Second Jump Rope
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace of:
Run 200 Meters or 12/10 Cal Assault Bike
10 Goble Squats
10 Ball Slams
Run 200 Meters or 12/10 Cal Assault Bike
10 DB Curls
*Rest 90 seconds between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Seated Rows
10 DB Floor Press Knees Flexed 90 Degrees
10 Machine Curls
5 Weighted Bar Dips or 10-12 Push Ups or Squat Rack Push Ups
10 Monster Band Clam Shells/each way
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace of:
Run 200 Meters or 12 Cal Row or 10 Cal Assault Bike
8 Barbell Hang Squat Cleans or Barbell Thrusters or 12 Russian KBS
30 Second KB Farmer’s Hold
Run 100 Meters or 8 Cal Row or 5 Cal Assault Bike
10 Shoulder Taps/each way or 30 Second FLR Hold
8 No Push Up Burpees
*Rest 2 minutes between sets*
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