"Vagabond Bring a Friend Day on May 2nd + Vagabond Youth Development Class @ 3:30 pm + Vagabond Olympic Lifting Class @ 6:35 pm"(4.27.2015)

*Vagabond Bring a Friend Day on Saturday, May 2nd @ 9:00 am*

Friends, family, and neighbors are invited to experience Vagabond CrossFit on Saturday May 2nd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event!

Vagabond CrossFit is a fitness community located in Easton, MA that is dedicated to ongoing achievement of health and fitness goals. Vagabond is a place of strength and conditioning that will enhance one’s life through sport, fitness and support. Through a well thought out program, Vagabond will put you on the right track for sport, fitness, or simply a healthy lifestyle.

*Vagabond Olympic Lifting Class on Monday, April 27th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond Youth Development Class Week 1 on Monday, April 27th @ 3:30 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A. High Bar Back Squat @ 20×1, 5-7 reps x 3 sets, rest 1-2 minutes between sets.
Compare to last week April 20th @ 6-8 reps
B1. Strict Pronated Pull-Up, 6-8 x 3 sets, rest 60 seconds between sets.
People can scale down to Negative Pull-Ups, 4-5 reps or Lat Pull-Downs, 8-12 reps
B2. DB Zotman Curls @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
Row 250 Meters @ 80% effort
30 Seconds of Single Unders or Double Unders
30 Seconds of Plank Holds
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A1. Clean Deadlift Cluster @ 100% of best clean, 2.2 x 4 sets, 1 minute between sets.
A2. DB Bench Press @ 31×1, 5-7 reps x 4 sets, rest 1 minute between sets.
Compare to April 13th
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B. AMRAP 12 Minutes of the following:
5 Power Cleans @ 95/65 lbs
5 Shoulder to Overhead @ 95/65 lbs
Run 200 Meters
C. Competition Phase
I. Regionals Training 2015
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Monday
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.
II. Opens Training 2016
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 80% x 6 reps, 85% x 6 reps, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, 5 reps x 85%, rest 2-3 minutes between sets.
C. Romanian Deadlift @ 80% of best clean, 5 reps x 3 sets, rest 1 minute between sets.
D. Clean and Jerk Cluster, 1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 70% of your best Clean and Jerk-Technique is Key
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20 Minutes on the Clock:
Every 5 Minutes Complete the following:
Run 200 Meters
5 Deadlifts @ 255/165 lbs
8 Lateral Burpees
5 Tall Box Jumps @ 30/24 inches
With the remaining time left, rest before starting the next time.
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