"Thursday 5.18.2017 + Vagabond Bring a Friend Day Every Thursday Every Class"

Vagabond Bring a Friend Day Every Thursday, Every Class!


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
2. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

Breast Cancer 2

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. Traditional Deadlift, 5 reps x 3 sets, rest 90 seconds between sets.
Use 75% of 1RM, you may use trap bar deadlift, or raise heights with plates on each side for mobility issues
B1. Back Extensions or DB Good Mornings, 10-12 reps x 3 sets, rest 45 seconds.
B2. Double Leg Glute Bridge, 10-12 reps @ 3 second hold @ top x 3 sets, rest 45 seconds.
C. AMRAP 15 Minutes of the following:
8 Cals Assault Bike
6 Box Step-Ups(3/each leg)
4 Plank Walk-Outs
20 Jump Rope Singles
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Front Squat, work to a heavy set of 2, not a max, just heavy, 80-85% of 1RM, 10 minute time limit.
1RM Data for Front Squat: September 26th, 2016 + November 28th, 2016 + April 17th, 2017
Look back at last week, Thursday, May 4th, we did heavy set of 3
B1. Banded Leg Curls, 15 reps x 3 sets, rest 45 seconds between sets.
B2. DB Walking Lunges @ 11×1, 8 reps/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
C. AMRAP 15 Minutes of the following:
12 Cal Row
10 DB Snatch(5/each arm) @ 50/30 lbs, 45/25 lbs
12 Wall Balls
10 Second RKC Plank Hold
C. Competition Phase
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.
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