*Vagabond of the Month for March: Erin K. Read here Full Bio HERE.*

What’s the best thing about Vagabond? 

“Hmm.. I’m an indecisive person, so I’m going to pick three bc I can’t decide: the people, the individual attention from the coaches, and the variety/challenge each day’s workout brings. I’ve met so many good friends through Vagabond and I love the community. When Matt joined the year before me, I didn’t get the whole “crossfit thing”, but after just a month here I got why he loved coming so much. It’s addictive! The community and coaches are so supportive; I look forward to coming to Vagabond to destress after work each day!”

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of prep review movement for all phases:
Foam Roll/Myofascia Release
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Cool-Down Prep:
3 Sets of the following:
60 Seconds of Quad Foam Roll
60 Seconds of Lat + Shoulders Foam Roll
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. DB Split Squats or DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
A2. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. Glute Bridges Pause, 15-18 reps x 3 sets, rest 1 minute between sets.
+
B. 20-15-10 of the following:
Row Cals
10-15-20 of the following:
Box Jumps or Step Ups
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
3 Sets of the following:
5 Deadlifts @ 60-70%
2 Minutes of Airdyne @ 90% effort
Rest 2 minutes between sets
+
Rest 2 Minutes
+
3 Sets of the following:
5 Power Cleans @ heavy weight-take from ground- you can touch n go or drop every rep, depending on how heavy
2 Minutes of Airdyne @ 90% effort
Rest 2 minutes between sets
+
Rest 2 Minutes
+
3 Sets of the following:
5 Bench Press @ heavy weight
2 Minutes of Airdyne @ 90% effort
Rest 2 minutes between sets
C. Competition Phase
High Bar Back Squat Intense + Posterior Chain + OTMEM Gymnastics Work(Two Items) + Conditioning
A. High Bar Back Squat, work to heavy set of 5 rep, 3 second pause. Few Sets.
B. Overhead Squat, 3 reps x 3 sets, rest as needed between sets.
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Thrusters @ 135 lbs/95 lbs + 20 Double Unders
Even Minute: 8 Target Burpees
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3 Power Snatches @ 135/95 lbs + 20 Double Unders
Even Minute: 3 Muscle Ups + 8 Target Burpees
+
20 Sets of the following on Airdyne/Assault:
30 Seconds @ Hard Pace
30 Seconds @ Moderate Pace
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