"Thursday 5.25.2017 + 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.
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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.

vagabond-bring-a-friend-day-all-day

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. Front Squat, 7 reps x 3 sets @ 60-65% of 1RM, rest 1 minute.
October 10th, November 28th, 2016 + February 6th + April 10th, 2017-1RM Data
B1. Half Kneeling Single Arm Press, 10 reps/each arm x 3 sets, rest 45 seconds.
If you are kneeling and right leg is up, then you should be pressing with left arm, and same goes for other way, if your left is up, then you should be pressing with your right arm.
B2. Side Bridge, 30 seconds/each side x 3 sets, rest 45 seconds.
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C. AMRAP 15 Minutes of the following:
15 Goblet Squats
200 Meter Run(15/12 Cal Assault Bike)
30 Second Plank Holds or 30 Flutter Kicks(15 each leg)
200 Meter Run(15/12 Cal Assault Bike)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 3 reps @ 50%, 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, rest 1 minute between sets.
B1. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds between sets.
B2. Barbell Romanian Deadlift @ moderate weight, 8 reps x 3 sets, rest 45 seconds between sets.
Between 20-30% of best back squat
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C. AMRAP 15 Minutes of the following:
300 Meter Row
12 Shoulder to Overhead @ 75/45 lbs(People can do Russian Swings as a Sub 12 reps)
300 Meter Row
12 Hang Power Snatches @ 75/45 lbs(People can do Goblet Squats or Burpees as a Sub 12 reps)
C. Competition Phase
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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