"Vagabond Schedule for Memorial Day Weekend"(5.22.2015)

*Schedule for the Weekend and Memorial Day @ Vagabond* 

1. Saturday, May 23rd + Sunday, May 24th, 2015: Gym Closed

2. Monday, May 25th, 2015: 9:00 am Memorial Day Class: “Scaled + RX Murph”

+

*Vagabond Team Prepares for East Regional for the CrossFit Games Series*

As many of you know, the Vagabond CrossFit Team is preparing for the CrossFit Games East Regional on Memorial Day Weekend, which will run from May 22nd thru May 24th. This 6 six individuals have sacrificed a lot of time with family, friends, and their own lives to prepare for this event over the last year. The accomplishment of reaching the East Regional is a feat that is unbelievable, as only about 2% of the population will move onto this stage. If you have the weekend free or want to some great athletes compete in a competitive, professional environment, then free your weekend, and make it down to Connecticut to watch and support your team as they represent Vagabond CrossFit for the whole Northeast and Canada Regions.

Get Tickets Here.

Click Here for Schedule for Team Events.

Click Here to Watch Team Vagabond Live.

1911634_10201727869533685_616546125_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Body Pull Assistance + Aerobic
A1. Push Press, 4 reps x 3 sets, rest 1 minute between sets.
A2. Ring Rows, 8-12 reps x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
+
B. AMRAP 15 Minutes of the following:
12 Cal Row
9 Burpees
100 Meter Run
20 Second Jump Rope: Single or Double Unders
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A1. Front Squat Heavy, 1 rep x 3 sets, rest 1 minute between sets.
A2. DB Bench Press Cluster, 4.4 x 3 sets rest 1 minute between sets.
Rest 15 seconds between Clusters
A3. Plank Hold Clusters, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 1 minute between sets.
+
B. AMRAP 15 Minutes of the following:
25 Seconds Airdyne @ Hard Pace
8 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
100 Meter Run
8 Box Jumps @ 24/20 inches
C. Competition Phase
I. Opens Training 2016
High Bar Back Squat Intense + Front Squat Intense + Press or Oly Pulls + 3 Pos Snatch or Clean + CF Tester
A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 2 reps @ 85%, 3 reps @ 90%, 1 rep @ 100%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps @ 60%, 4 reps @ 70%, 4 reps @ 75%, 4 reps @ 80%, rest 2-3 minutes between sets.
C. Clean and Jerk Cluster, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, rest as needed between sets.
+
D. 10 Sets of the following:
30 Second Burpees
Rest 30 Seconds
30 Second Airdyne
Rest 30 Seconds
30 Second Box Jumps @ 30/24 inches
Rest 30 Seconds
Post Comments to Group Page.