"Vagabond Bring a Friend Day on May 2nd"(4.21.2015)

*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.

bring-friend-2015

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep

3 minutes of zone 1 work
+
3-5 minutes of Review of Review of Hang Snatch Review + Coach B Warm-Up
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Cool Down After Workout:
ankle mobility stretch x 60 seconds each side
foam roll ankle x 90 seconds each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
Group Class Warm-Up: Hang Snatch Review
A1. Strict Shoulder Press, 4-6 reps x 3 sets, rest 1 minute between sets.
A2. Plank Holds, Accumulate 1 Minute Total x 3 sets, rest 1 minute between sets.
+
B. 4 Rounds of the following @ tough effort:
Row 250 Meters
6 Burpees
12 Box Jumps
6 Burpees
Row 250 Meters
Rest 3 Minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
Group Class Warm-Up: Hang Snatch Review
A1. Back Squat Cluster, 1.1 @ 85% of 1RM x 3 sets, rest 1-2 minutes between sets.
Rest 10 seconds between sets
A2. Strict Ring Dip Cluster, 5.5.5 x 3 sets, rest 1-2 minutes between sets.
People can scale down to Bar Dips or Banded Push-Ups, 3.3.3.3 x 3 sets, rest 1-2 minutes between sets.
+
B. 4 Rounds for time of the following:
Run 200 Meters
10 Hang Power Cleans @ 95/65 lns
5 Lateral Burpees
Run 200 Meters
Rest 3 minutes between sets
C. Competition Phase
I. Regionals Training 2015
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A. Gymnastics Prep Warm-Up:
3 Sets of the following:
3 Burpee Muscle-Ups
8 Pistols/each side
1 Legless Rope Climb and/or Legless Assistance Work, 3 reps x 3 sets heavy
+
B. High Bar Back Squat Cluster @ 90%, 1.1 x 4 sets, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. 1 Rep Heavy Hang Power Snatch + 1 Rep Overhead Squat x 3-4 sets, rest 2-3 minutes between sets.
Work to heavy complex on these movements
D. Every Minute on the Minute x 10 Minutes of the following:
Power Clean 1 rep
Minute 1-3: 70%
Minute 4-6: 75%
Minute 7-10: 85%
+
E. AMRAP 15 Minutes of the following:
Run 200 Meters or Row 250 Meters
7 Power Cleans @ 135/95 lbs
7 Burpees
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Push Press, 3 reps x 5 sets, rest 2-3 minutes between sets.
B1. Snatch Pull @ 90-95% of 1RM, 5 reps x 5 sets, rest 1:30 between sets.
B2. DB Bench Press @ 30×1, 8-10 reps x 5 sets, rest 1:30 between sets.
C1. DB Split Squats @ 30×1, 8/each leg x 3 sets, rest 1 minute between sets.
C2. Weighted Back Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
+
D. For Time of the following:
45 Thrusters @ 75/45 lbs
45 Pull-Ups
Post Comments to Group Page.