"Vagabond CrossFit Sign Up for CrossFit Opens"(2.3.2015)

*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*

The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.

This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

*SIGN UP FOR THE CROSSFIT OPENS.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions + Core/Core
A. 20 Minutes on the Clock:
Every 5 Minutes Complete the following:
15 Calorie Airdyne(Men)/12 Calorie Airdyne(Women)
9 Ring Rows or 6 Strict Pull-Ups Anyway
12-15 Box Jumps or Step-Ups
9 Burpees
Rest with the remaining time on the clock
+
B1. Plank Holds, Accumulate 1 total minute x 3 sets, rest as needed between sets.
B2. Hollow Holds, Accumulate 30 seconds x 3 sets, rest as needed between sets.
B. Fitness Phase
Maximum Aerobic Power Sessions
2 Rounds of the following @ High Aerobic Effort:
15 Kettlebell Swings
15 Burpees
+
Rest 3 Minutes
+
2 Rounds of the following @ High Aerobic Effort:
15 Wall Balls
15 Box Jumps
+
Rest 3 Minutes
+
2 Rounds of the following @ High Aerobic Effort:
15 Kettlebell Swings
15 Burpees
+
Rest 3 Minutes
+
2 Rounds of the following @ High Aerobic Effort:
15 Wall Balls
15 Box Jumps
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. Jerk Off Block, 68% x 1 rep, 73% x 1 rep, 78% x 1 rep, 83% x 1 rep, 86% x 1 rep, 90% x 1 rep, rest as needed between sets.
B. Snatch Deadlift @ 95%, 3 reps x 5 sets, rest 1:30 between sets.
C. Push Press, 4 reps x 3 sets @ 82%, rest 2 minutes between sets.
Up 4% from last week
+
D. 45 Minutes on the Clock:
Constant Movement + Vital for Breathing
500 Meters @ 90%
1 Legless Rope Climb-No Jumping
50 Double Unders
50 Calories on Airdyne(Men) or 40 Calories on Assault(Men) or 40 Calories on Airdyne(Women) or 30 Calories on Assault(Women)
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