*Health Athlete Versus Performance Athlete Seminar on Saturday, July 19th @ 9:15 am*
Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit. In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. Sign up at the front desk!
*Vagabond Olympic Lifting Class on Monday, June 30th @ 6:35 pm. Click Here for Workout.*
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 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. Front Squat @ 20×1, 3-5 reps x 3 sets, rest 1:30 between sets.
People who cannot or not allowed to external load squatting on back, they must perform, Unweighted or DB Split Squats @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
A2. Strict Supinated Weighted, 4-5 reps x 3 sets, rest 1:30 between sets.
RX: 4-5 weighted
INT: Clusters, 2.2.2.2 x 3 sets
BEG: Negative Clusters, 2.2.1 x 3 sets
A3. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.
B. 12 Minute AMRAP @ 85% of the following:
4 Burpee Plate Jumps
6 Ring Rows
Row 125 Meters
B. Fitness Phase
Oly Intense + Squat Intense Iso +Upper Body Push + AMRAP % High
A. Power Clean touch n go reps wave loading, 3 reps @ 70%, 2 reps @ 75%, 3 reps @ 70%, 2 reps @ 75%, rest 2 minutes between sets.
B. Front Squat @ 23×1, 2-3 reps x 5 sets, rest 1:30 between sets.
C. Close Grip Bench Press, 4.3.2.1, rest 90 seconds between sets.
D. AMRAP 10 Minutes of the following:
Row 15 Calories
10 Push Press @ 115 lbs/75 lbs
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Tall Snatch x 2 reps + Muscle Snatch x 2 reps x 4 sets, rest 2 minutes.
Focus is getting under barbell on the Tall Snatch + Muscle Snatch Turnover
B. High Bar Back Squat @ 75%, 4 reps x 5 sets, rest 2-3 minutes between sets.
C. Front Squat 1 and ¼ @ 60%, 2 reps, on the minute, every minute x 6 minutes.
D1. AMRAP 45 second Strict Pull-Ups Pronated or Supinated x 3 sets, rest 60 seconds.
D2. AMRAP 45 seconds Ring Dip or Bar Dip Strict x 3 sets, rest 60 seconds.
D3. Tripod DB Bent Over Row @ 30×1, 6/each arm heavy x 3 sets, rest 2 minutes between sets.
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