"Vagabond Bring a Friend Month on Saturdays + Vagabond Olympic Lifting Class"(12.15.2014)

*Free Saturdays in January for Bring a Friend Day*

You’re invited to experience Vagabond CrossFit on each Saturday during the month of January 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 or simply in the mood for a great workout, please join us on Saturday mornings for a fun and informative workout!

*Vagabond Olympic Lifting Class on Monday, December 15th @ 6:35 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 dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. Front Squat @ 30×1, 2-3 reps x 4 sets, rest 1 minute between sets.
Compare to last week and go up in weight slightly
A2. DB Seated Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Go up in weight from December 1st
B. 12 Minute AMRAP of the following:
3,6,9,12,15,18,21,24, cont. up until 12 minutes is complete of:
Walking Lunges
Russian Kettlebell Swings
150 Meter Row
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + AMRAP High %
A. Power Snatch, 80% x 1 rep x 2 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 1 set, rest 1:30 between sets.
B1. Front Squat @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
B2. Weighted Mix Grip Pull-Ups @ 20×1, 1.1.1 cluster reps x 3 sets, rest 1 minute between sets
People can scale to Negative Pull-Ups, 4-5 reps x 3 sets
C. For Time of the following:
50 Calorie Airdyne or 38 Cal Assault
10 Burpee Box Jumps
40 Calorie Airdyne or 28 Cal Assault
15 Burpee Box Jumps
30 Calorie Airdyne or 18 Cal Assault
20 Burpee Box Jumps
C. Competition Phase
Front Squat Intense + Snatch + Clean and Jerk + Snatch/Clean Assistance + OTMEM Long Duration(Gymnastics/Weight Training/Breathing Components)
AM Session:
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
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Rest 12 Minutes
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B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 92% of 5RM.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
C. Snatch, build to 92% of your best snatch, then drop down to 75%, 4 sets of 1, rest 1:30 between sets.
D. Clean and Jerk, every 90 seconds, complete 2 reps for 9 minutes @ 75%-These are Power Cleans.
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PM Session:
10 Sets of the following @ 80% of:
Row 200 Meters
4 Toes to Bar
Row 150 Meters
4 Chest to Bar Pull-Ups
Row 100 Meters
4 Burpee Box Jumps
Rest/Walk 90 seconds
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