"Tuesday 6.28.2016"

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.

Snatch

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 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. Strict Pronated Pull-Ups Cluster Bodyweight, 3.3.3.3 x 3 sets, rest 45 seconds between sets.
A2. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
A3. Weighted Plank Holds, 30 seconds heavy x 3 sets, rest 45 seconds between sets.
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B. 5 Sets of the following:
5 Deadlifts or Sumo Deadlifts @ moderate weight-Client Can Choose Version
8 No Push-Up Burpees
20 Second Assault/Airdyne Sprint
Rest 2 Minutes and 30 Seconds between Sets
B. Fitness Phase
Walking Core/Core Static + Conditioning
A. Push Jerk, work to a heavy set of 2, 10 minute time limit.
B1. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Floor Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. 5 Sets of the following:
5 Shoulder to Overhead @ 135/95 lbs, 115/75 lbs, 95/65 lbs
8 Lateral Burpees
10/8 Cal Row @ All Out Effort
Rest 2 Minutes and 30 Seconds Between sets
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Barbell Conditioning of the following:
Every Minute on the Minute x 8 Minutes of the following:
1 Power Clean + 2 Split Jerks, athlete can choose weight for this movement, you can either stay at same weight, or ascend every minute.
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B. Straight Conditioning:
3 Rounds of the following:
Run 400 Meters
21 Wall Balls @ 20/14 lbs
15 Toes to Bar
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C. Midline Conditioning:
3 Sets of the following:
30 Weighted Sit-Ups Anchored(Use dumbbell to body)
20/16 Cal Assault Bike
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D. Stamina Builder Skill Work
Every Minute on the Minute x 16 Minutes of the following:
Minute 1: Row 15/12 Calorie Row
Minute 2: 8-10 Strict Handstand Push-Ups
Minute 3: Assault Bike 12/8 Calories
Minute 4: 8 Hang Power Cleans @ 145/105 lbs
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