"Vagabond Participation in the CrossFit Opens"(2.10.2015)

*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*

The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.

This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!



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 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions + Core/Core
12 Minutes of the following @ 85% effort aerobic:
15 DB Push Press
10 Sit-Ups
5 DB Front Squats
Rest 5 Minutes
13 Sets of the following:
Row 30 Seconds @ 80%
Row 30 Seconds @ 50%
B. Fitness Phase
Maximum Aerobic Power Sessions
15 Minutes of the following @ 85%:
30 Double Unders
15 DB Thrusters @ moderate weight
10 DB Walking Lunges with DB Weight for Thrusters
If you cannot perform double unders efficiently, then do Row 150 Meters
Rest 5 Minutes
15 Sets of the following:
30 Seconds Airdyne @ 80%
30 Seconds Airdyne @ 50%
C. Competition Phase
Power Clean Mod Complex + Press(Push) + Snatch Pull + Gymn Based Burner
A. Jerk Off Block, 71% x 1 rep, 75% x 1 rep, 80% x 1 rep, 83% x 1 rep, 87% x 1 rep, 93% x 1 rep, rest as needed between sets.
B. Snatch Pull @ 100%, 3 reps x 5 sets, rest 1:30 between sets.
C. Push Press, 3 reps x 4 sets @ 85%, rest 2 minutes between sets.
D. For Time of the following:
5-4-3-2-1 of the following:
Hang Power Cleans @ 225 lbs/135 lbs
Rest 12 Minutes
20-15-10-5 of the following:
Shoulder to Overhead(Press, Push Press, Push Jerk, or Split Jerk) @ 155 lbs/105 lbs
4-3-2-1 of the following:
Rope Climbs-You can Use Legs
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