"Vagabond Olympic Lifting Class(6:35 pm) + Last Week for CrossFit Opens Registration"(2.24.2014)

February 23, 2014
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
*Vagabond Olympic Lifting Class on Monday, February 24th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*2014 CrossFit Opens Right Around the Corner*
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
You can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
We will be creating heats and times for those who sign up on Saturday to workout for a mini-competition feeling at Vagabond CrossFit. We will have Scaled and RX Divisions, so each person feels comfortable within their surroundings, and to ensure safety during each and every workout.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Push + Posterior Chain/ Row Sprints
A. Deadlift, 5 sets of 3 reps, no touch n go reps, rest 1 minute between sets.
B1. Pull-Up Variation, 4-5 reps x 3 sets, rest 1 minute.
Advanced: As Rx
Intermediate: Regular Pull Ups
Beginner: Negatives + Curls
B2. Strict Press, 6 reps x 3 sets, rest 1 minute.
C1. Russian Kettlebell Swings, 15-18 reps x 4 sets, rest 15 seconds.
C2. Row 250 Meters x 4 sets, rest 2 minutes and 30 seconds.
B. Fitness Phase
Bend Intense + Upper Body Pull/Upper Body Push + Posterior Chain/ Row Sprints
A. Hang Snatch x 2 reps x touch n go reps 2 moderate weight x 6 minutes, on the minute, every minute.
B1. Pendalay Barbell Bent Over, 6-8 reps x 3 sets, rest 1 minute.
B2. Standing Heavy DB Press, 6 reps x 3 sets, rest 1 minute.
C. Row 100 Meters @ 100% x 8 sets, rest 1 minute between sets.
C. Competition Phase
Split Jerk Intense + Clean and Jerk Intense + Squat Moderate
A. Split Jerk, work to a moderate single.
B. Power Clean, work to a moderate single.
C. High Bar Back Squat @ 20×1, 2 reps @ 55% x 8 sets, on the minute, every minute.
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