"Vagabond Bring a Friend: This Saturday, May 2nd"(5.1.2015)
*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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute between sets.
A2. DB Incline Bench Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
20 Calorie Airdyne
15 Box Jumps
10 Right Single Arm/Walking Lunge-KB or DB in Right Arm
10 Left Single Arm/Walking Lunge-KB or DB in Left Arm
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat Heavy, 1 rep x 4 sets, rest 1-2 minutes between sets.
B1. Scap Push-Ups, 12-15 reps x 3 sets, rest 1 minute between sets.
B2. DB Powell Raises @ 20×1, 8-12 reps/each arm x 3 sets, rest 1 minute between sets.
C. 3 Rounds for time of the following:
Run 400 Meters
Row 400 Meters
15 Hang Power Cleans @ 95/65 lbs
C. Competition Phase
I. Regionals Training 2015
Front Squat Intense + Posterior Chain + OTMEM Gymnastics Work(Two Items) + Conditioning
A. Front Squat, work to a heavy set of 2 rep, 1 second pause, rest as needed between all sets.
B. Front Squat, 1 reps x 5 sets @ 85% of above weight, rest as needed between sets.
C. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 1 Rope Climb + 10 Toes to Bar or 2-3 Bar Muscle-Ups(Athlete Choice)
Even Minute: 14 Wall Balls @ 20/14
D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 3 Clean and Jerks @ 215 lbs/140 lbs
Even Minute: 8 Box Jumps @ 30/24 inches
II. Opens Training 2016
High Bar Back Squat Intense + Front Squat Intense + Press or Oly Pulls + 3 Pos Snatch or Clean + CF Tester
A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%, 8 reps @ 80%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
C. Behind the Neck Snatch Push Press(+2 reps) + Overhead Squat( +2 reps) x 3 sets, rest 2 minutes between sets.
D. 4 Sets of the following @ Moderate Effort:
Run 400 Meters
Row 400 Meters
Rest 4 Minutes between sets
Complete 3 Thrusters @ 135/95 lbs, 115/75 lbs + 6 Chest to Bar Pull-Ups
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