Attention all Vagabonds- sign up now for the first Annual Vagabond Throwdown Challenge onSaturday June 21st at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day, free competition with one winner in each group. The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes. Anyone can take part in this competition and at the end we will crown the winners for men and woman in both the Lifestyle and Fitness phases. Keep an eye out for a Facebook event invitation and all are encouraged to participate in this fun day! The challenge will go from 9AM-4PM and we will celebrate after with a VBC BBQ! Keep your eyes peeled for the sign up sheet which will be sent soon through a Facebook Event Page- if you want to compete you should “join” the event! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Sets of the following:
30 Seconds on Airdyne @ 95%
30 Seconds Rest(Walk Up and Back in Gym)
+
Rest 2 Minutes
+
5 Sets of the following:
60 Seconds of Jump Rope
Rest 30 Seconds
60 Seconds Burpees
+
Rest 2 Minutes
+
10 Sets of the following:
30 Seconds on Airdyne @ 95%
30 Seconds Rest(Walk Up and Back in Gym)
B. Fitness Phase
CrossFit Tester: For the Record Books
3 Rounds for time of the following:
Run 400 Meters
15 Deadlifts @ 165/115 lbs
15 Hand-Release Push-Ups
20 Box Jumps @ 24/20 inches
People who perform Scaled-Up Phase Workouts, can scale up to 15 RING DIPS
C. Competition Phase
AM Session:
Zone 1 + Mobility + Zone 1 Work
Airdyne @ 15 Minutes @ Zone 1 Effort
+
10 Sets of the following:
20 Double Unders
8 Pistols 4/each leg)
Rest 30 seconds between sets
+
Airdyne @ 15 Minutes @ Zone 1 Effort
PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A. Push Jerk, one 1 rep every 90 seconds x 8 sets, make last set one heavy single.
B1. Deadlift @ 55%, 2 reps x 8 sets, rest 30 seconds—Use Blue Band for added resistance
B2. Toes to Bar, Unbroken AMRAP Set of 22 seconds x 8 sets, rest 2 minutes between sets.
C1. DB Seated Single Arm Press @ 40×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C2. Weighted Back Extensions Cluster @ 30×1, 6.6.6 x 3 sets, rest 1:30 between sets.
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