"Vagabond Bring a Friend Day on Saturday, July 26th"(7.15.2014)

*Vagabond Bring a Friend Day on Saturday, July 26th @ 9:00 am*

Have you been thinking about changing up your boring workout routine? Want to be a part of a supportive and diverse group of people working toward living a healthy and fit lifestyle? Then come check out VBC! You’re invited to experience Vagabond Crossfit on Saturday, July 26th 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! Contact us 508-930-8734 or email [email protected] or [email protected]om for more information or to RSVP!

10501685_10203110989188093_4571840495054871875_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of:
Coach’s Option
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Minutes of the following:
Run 100 Meters
6 Box Jumps or Step-Ups
+
Rest 90 seconds
+
3 Minutes of the following:
Airdyne 10 Calories(Men)/7 Calories(Women)
5 plank walk outs
+
Rest 90 seconds
+
3 Minutes of the following:
Run 100 Meters
5 Burpees
+
Rest 90 seconds
+
3 Minutes of the following:
Airdyne 10 Calories(Men)/7 Calories(Women)
10 Walking Lunges(5/each side)
+
Rest 90 seconds
+
3 Minutes of the following:
Run 100 Meters
6 Box Jumps or Step Ups
B. Fitness Phase
Lactate Work Mono + Moderate Aerobic Session
5 Sets of the following:
30 Seconds Hard on Airdyne, rest 3 minutes and 30 seconds between sets.
+
rest 6 minutes
+
15 Minutes of the following:
Run 200 Meters
12 Box Jumps
12 Goblet Squats @ 44/26 lbs
Row 200 Meters
Person can scale up to 25 double unders instead of row 200 meters
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A1. Deadlift Cluster @ 31×1, 75%, 1.1.1.1.1 x 3 sets, rest 1:30 between sets.
A2. DB Seated Press @ 30×1, 4-6 reps heavy x 3 sets, rest 1:30 between sets.
A3. Weighted Back Extension Cluster, 5.5.5 x 3, rest 1:30 between sets.
B. Power Clean and Push Jerk touch n go repetitions, 185 lbs/125 lbs x 3 reps x 7 minutes, on the minute, every minute x 7 minutes—Fast Pace
C. 5 Sets for time of the following:
Run 400 Meters
10 Alternating DB Power Snatch @ 80-85 lbs Men/50-55 lbs Women
10 Handstand Push-Ups- Increase Height—4-8 inch height(set of 2 sets of 45 lbs plates)—Kipping is allowed for
Rest 2 minutes between sets
Post Comments to Group Page.