*Vagabond CrossFit takes over Local Competition in Waltham*
Vagabond once again did its part in establishing itself as a local crossfit gym that brings an excellent community to local competitions, and establishes itself locally as a gym that is well-rounded in many aspects in the sport and testing. I am very proud of each and every Vagabond that competed this weekend, and for those who came out to support their local gym members. We had the most teams in the competition, and the loudest cheering section for each and every heat that took place within the competition. Having two teams in the top for RX, and having another team in the top 5 in the scaled division. My hat goes off to all those competed and for all those who supported. Great Job Vagabonds!
*Vagabond Olympic Lifting Class on Monday, August 25th, 2014. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coaches Choice/Option
+
3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Air Squats
8 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. Front Squat @ 30×1, 65% x 4 reps x 4 sets, rest 1 minute between sets.
Get percentage numbers from July 28th, 2014
Those who cannot double leg squat, can perform DB Split Squats, 6 each/side x 4 sets, rest 1:30 between sets.
A2. DB Powell Raises @ 30×1, 8/each side x 4 sets, rest 1 minute between sets.
B. 10 Minute AMRAP of the following:
8 DB Thrusters
8 Ring Rows or 4 Strict Pull-Ups @ Tempo of 30×1
8 Calorie Airdyne
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Work to Heavy set of 2, Squat Clean or Power Clean Cluster of 1.1. 12 Minute Time Limit.
B1. High Bar Back Squat Cluster @ 22×1, 70%, 1.1.1 x 4 sets, rest 2 minutes between sets.
B2. DB Bench Press, 6 reps x 4 sets @ 30×1, rest 1:30 between sets.
C. 10 Minute AMRAP of the following:
6 Thrusters @ 95/65 lbs
6 Kipping Pull-Ups
200 Meter Run
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Snatch, 75% or higher of your best snatch, 1 reps x 5 sets, rest as needed between sets.
B. Clean and Jerk @ 75% or higher of your best clean and jerk, 1 rep x 5 sets, rest as needed between sets.
C. High Bar Back Squat @ 20×1, 5-6 attempts for a tough single.
D. 30 Muscle Ups For Time
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