Vagabond of the Month for December: Katie W.

Best thing about Vagabond: The community and the programming. Vagabond was the first crossfit gym I stepped foot in, I crushed an Italian sub right before my first class and immediately threw it up after and was hooked. Kevin has guided me on and off since his starting days in Brockton. When I first came to vagabond I was very competitive with CrossFit, now I care more about overall health and aesthetics. Vagabond has helped with both those goals. Kevin and the coaches are knowledgeable and helpful, the full package!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
Complete Mobility of the following:

ASLR x 10 reps/each side x 2 sets.
+
2 Sets of the following:

60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 TRX Vertical Pull Ups or Lat Pull Downs

10 Cable Chops Half Kneeling/each way

10 Banded Staggered Presses/each way(total of 20 reps per set)

10 Deadbug Variations/each way(Not On Wall)

+

B. Conditioning of the following:

10 Sets of the following:

8 Cal Row

6 Walking Lunges/each way

6 DB Row/each arm

8 Ball Slams

30 Second FLR Hold

*Just keep moving, go at own pace.*

+

B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Snatch Deadlift x 2 reps + Snatch Pull x 2 reps + Hang Power Snatch x 2 reps x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. KB Row Rotational, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.

B3. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

10 Sets of the following:

5 Cal Assault Bike(100 Meter Run)

5 Hang Power Cleans

10 Step-Ups(5/each leg)

5 Pull Ups or TRX Row

30 Second KB Farmer’s Hold

•Just keep moving, move @ own pace.*

Post Comments to Group Page.