"Vagabond Bring a Friend Day: Saturday, June 13th @ 9:00 am"(6.10.2015)

*Vagabond Bring a Friend Day on Saturday, June 13th @ 9:00 am*

Friends, family, and neighbors are invited to experience Vagabond CrossFit on Saturday June 13th 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.

Welcome Matt Delaney, to our Coaching and Consulting Staff as an Olympic Lifting Coach.

Matt-Delaney

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Aerobic
A1. DB Split Squats @ 11×1, 8-10 reps/each side x 3 sets, rest 45 seconds between sets.
People who need struggle with Split Squats, perform Petersen Step-Ups @ Same Rep Scheme

A2. DB Zotman Curls @ 30×1, 10 reps x 3 sets, rest 45 seconds between sets.
A3. DB Good Mornings @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
Dumbbells in hand in neutral grip, send butt back and feel in posterior

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B. 12 Minutes on the Clock:
10 DB Push Press
15 Cal Row
10 DB Push Press
35 Jump Rope Singles
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. Front Squat @ 20×1, 6-8 reps x 3 sets, rest 1 minute between sets.
Compare to June 3rd, 7-9 reps
A2. Strict Pronated Pull-Up AMRAP 20 seconds x 3 sets, rest 1 minute between sets.
Scale to Negative Pull-Ups, 3-4 reps x 3 sets
A3. Stability Ball Roll-Outs or Ab Wheel Roll-Outs for Advanced, 12-15 reps in total x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
21-15-9 of:
Thrusters @ 95/65 lbs, 75/45
Cal Row
C. Competition Phase
Front Squat Intense + Press Snatch Grip or Snatch Balance + Snatch Deadlift + Aerobic Based(Run/Row/Airdyne Work Mixed w/ Gymnastics Skills)
A. Front Squat, 3 reps x 10 sets @ 73%, rest 1-2 minutes between sets.
B. Clean Pull, 5 reps x 3 sets, 93% of best 1RM Clean, rest 1-2 minutes between sets.
C. Clean Deadlift, 5 reps x 3 sets, 103% of best 1RM Clean, rest 1-2 minutes between sets.
D. Snatch Push Press, 3 reps x 3 sets, 75% of best 1RM Snatch, rest 1-2 minutes between sets.
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E. Sled Push x 30 Meters @ (Men-2 45’s + 2 15’s) (Women-2 35’s + 2 10’s) x 10 sets, rest 75 seconds-90 seconds between sets.
30 Meters is Straight Ahead in Parking Lot
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