"Vagabond Bring a Friend Day + Regular 735 pm Class on Wednesday"(4.29.2015)

*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 CrossFit 7:35 pm Regular Group Class on Wednesday, April 29th*

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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
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to April 22nd, 2015 at 5-7 reps
A2. DB Powell Raises, 8 reps/each side x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 18 seconds.each side x 3 sets, rest 1 minute between sets.
B. 3 Rounds of the following:
400 Meters Run or 30 Calorie Airdyne
21 Kettlebell Swings
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A1. Push Press, 3-4 reps x 3 sets, rest 1 minute between sets.
A2. Front Rack In Place Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. 12 Minute AMRAP of the following:
Run 200 Meters
8 Pull-Ups or 10 Box Jumps-Athlete Choice
People can scale up to Chest to Bar Pull-Ups for 6 reps
C. Competition Phase
I. Regionals Training 2015
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 8 x 200 Meter Run @ 80%, rest 2 minutes between sets.
Complete 6-8 or 7-9 Strict Handstand Push-Ups or Clusters of 3.2.2
B. Split Jerk Cluster, 1.1.1 @ 85%, every 3 minutes complete the following cluster for 12 minutes.
C. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 3 Heavy Deadlifts- 345/235, 315/225 lbs
Even Minute: 10 Chest to Bar Pull-Ups
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D. 3 Rounds: increase intensity every set
10 Handstand Push-Ups-Kipping is allowed
7 Power Snatches @ 135/85 lbs
10 Lateral Burpees
7 Power Cleans @ 135/85 lbs
10 Box Jump Overs
Rest 1:1 Interval, if it takes you 3 minutes, then rest 3 minutes.
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Power Snatch @ 85% Cluster, 1.1 x 3 sets, rest 1-2 minutes between sets.
B. Power Clean @ 85% Cluster, 1.1 x 3 sets, rest 1-2 minutes between sets.
C1. Close Grip Bench Press, 3-4 reps x 4 sets, rest 2 minutes between sets.
C2. Weighted Supinated Pull-Ups, 3-4 reps x 4 sets, rest 2 minutes between sets.
People can scale down to clusters, 1.1.1 x 4 sets
D. 12 Minute AMRAP of the following:
40 Double Unders
7 Toes to Bar
3 Deadlifts @ 255/165 lbs, 225/145 lbs
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