*Vagabond CrossFit New Year Beginner Special for Month of January Classes*
Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.
Email us at kevin@vagabondcrossfit.com or contact the information on link below.
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
+
3-5 Minutes of the following:
Row 100 Meters
5 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 5 reps x 3 sets @ 70% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
A2. DB Row, 8/each arm x 3 sets, rest 1 minute between sets.
A3. Back Extensions or DB Good Mornings, 10-12 reps @ 30×1 x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
60 Seconds Cal Airdyne/Assault
rest 30 seconds
60 Seconds Kettlebell Swings
rest 30 seconds
60 Seconds Row
rest 30 seconds
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps x 2 sets, rest 1 minute between sets.(4 Total Sets)
Please follow %’s, there is a point to the percentages
B1. Snatch Pull, 100% 3 reps x 3 sets, rest 45 seconds between sets.
B2. DB External Rotations @ 30×1, 8/each arm x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
60 Seconds Row @ Hard Pace
rest 30 seconds
60 Seconds Wall Balls- Can you go Unbroken?
rest 30 seconds
60 Seconds Airdyne/Assault @ Hard Pace
rest 30 seconds
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
B. Power Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
C. Power Clean and Push Jerk, 80%, 1 rep x 6 sets, rest 1-2 minutes between sets.
D. Overhead Squat, 85% x 1 rep x 3 sets, 70% x 5 reps x 3 sets, rest 2 minutes between sets.
E. Muscle-Up + Dip Complex + Toes to Ring Complex:
3 Ring Muscle-Ups + 5 Ring Dips + 10 Toes thru Rings x 4 Sets, rest 1-2 minutes between sets.
+
F. For Time of the following
12-9-6 of:
Power Cleans @ 235/160 lbs
25-20-15 of:
Chest to Bar Pull-Ups
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