"Thursday 6.16.2016 + Vagabond Internal Throwdown"

Gym Brief for the Week

1. Vagabond Next Beginners Class on July 11th:
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 Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Abbey

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Shoulder Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. DB Single Leg Box Step Up, 6/each side x 3 sets, rest 45 seconds.
Go Heavier than what you usually use for 8-10 reps
A2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Anchored Sit-Ups, 25 reps x 3 sets, rest 45 seconds between sets.
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B. AMRAP 4 Minutes of the following:
10 Kettlebell Swings
5 Burpees
Rest 2 Minutes
AMRAP 6 Minutes of the following:
Row 150 Meters
30 Jump Rope Singles/15 Double Unders
Rest 3 Minutes
AMRAP 8 Minutes of the following:
Run 200 Meters
Airdyne 10/8 Calories or Assault 8/6 Calories
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Traditional Deadlift, 2 reps x 8 sets, 60%, rest 45 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. AMRAP 4 Minutes of the following:
10 Ball Slams
10 Sit-Ups
Rest 2 Minutes
AMRAP 6 Minutes of the following:
Airdyne 10/8 Calories or Assault 8/6 Calories
8 Pull-Ups or Jumping Pull-Ups
Rest 3 Minutes
AMRAP 8 Minutes of the following:
Run 200 Meters
Row 200 Meters
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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