"Tuesday 7.5.2016"

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.


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!



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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
II. Phases Strength and Conditioning
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. Goblet Rack Position Walking Lunges, 10/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Tripod Bent Over Row, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Weighted Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds between sets.
B. 3 Rounds for time of the following:
15 Kettlebell Swings
15 Burpees
15/12 Calories on Assault Bike or 20/15 Calories on Airdyne
B. Fitness Phase
Walking Core/Core Static + Conditioning
A. Thruster, work to a heavy set of 3, 10 minute time limit.
B1. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Bench, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. 3 Rounds for time of the following:
15 Thrusters @ 95/65 lbs, 75/45 lbs
15 Burpees
15/12 Cal Row
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 Squat Snatch @ weight chosen by athlete, but use no less than 70% and no more than 85%
B. Straight Conditioning:
21-15-9 of the following: Move @ Above Moderate Pace, but not full effort
Hang Power Snatch @ 95/65 lbs
Box Jumps
C. Midline Conditioning:
AMRAP 15 Minutes of the following:
12 GHD Sit-Ups
15/12 Calorie Assault Bike
2 Rope Climbs
D. Stamina Builder Skill Work
3 Rounds Not For Time of the following:
10/7 Strict Pull-Ups
250 Meter Row
4 Muscle-Ups
200 Meter Run
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