*Vagabond Schedule for the Weekend of May 2nd + May 3rd*

1. Saturday, May 2nd, 2015: 9:00 am Lifestyle + Fitness Phase Class + Bring a Friend Day

2. Saturday, May 2nd, 2015: 3:00 pm Competition Phase

3. Sunday, May 3rd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, April 26th, 2015: 10:00 am Vagabond Powerlifting

*Vagabond Bring a Friend Day on Saturday, May 2nd @ 9:00 am*

Friends, family, and neighbors are invited to experience Vagabond CrossFit on Saturday May 2nd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event!

Vagabond CrossFit is a fitness community located in Easton, MA that is dedicated to ongoing achievement of health and fitness goals. Vagabond is a place of strength and conditioning that will enhance one’s life through sport, fitness and support. Through a well thought out program, Vagabond will put you on the right track for sport, fitness, or simply a healthy lifestyle.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
5 Rounds for time of the following:
Wall Balls or Goblet Squats x 20 reps
Run 400 Meters
Box Jumps x 20 reps
Burpees x 20 reps
Row or Airdyne x 1 minute
Rest 1 minute between sets
Each Partner switches off each movement, so partner one does 20 wall balls, partner 2 does run 400 meters, and so on.
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
5 Rounds for time of the following:
Wall Balls or Goblet Squats x 20 reps
Run 400 Meters
Box Jumps x 20 reps
Burpees x 20 reps
Row or Airdyne x 1 minute
Rest 1 minute between sets
Each Partner switches off each movement, so partner one does 20 wall balls, partner 2 does run 400 meters, and so on.
C. Competition Phase
I. Regionals Training 2015
Bend Intense + Team Workout
A. Hang Power Snatch(1 rep) + Power Snatch(1 rep) x 5 sets, rest as needed between sets.
Start at 60% of your best snatch, and work up to whatever you feel comfortable
+
B. Teams of two complete the following:
For Time of the following:
Each Person completes this workout, so Partner 1 completes, then Partner 2 completes:
35 Chest to Bar Pull-Ups
10 Hang Power Cleans @ 185/110 lbs
+
Rest 5 Minutes
+
Team of Two Complete the following:
50 Thrusters @ 135 lbs/95 lbs
100 Double Unders
40 Overhead Squats @ 135 lbs/95 lbs
150 Double Unders
30 Thrusters @ 135 lbs/95 lbs
200 Double Unders
20 Overhead Squats @ 135 lbs/95 lbs
250 Double Unders
10 Thrusters @ 135/95 lbs
Barbell Must not touch ground
II. Opens Training 2016
Regionals Training Workout or Opens 2016 Training
A. Snatch from ground, pause @ above knee, total of 15 reps @ no higher than 75%, focus on technique and speed.
B. Push Jerk Clusters, 80%, 1.1.1 x 3 sets, rest as needed between sets.
C. On the Minute, Every Minute x 10 Minutes of the following:
2 Muscle-Ups or 6-8 Chest to Bar Pull-Ups
+
D. 4 Rounds for time of the following:
25 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
25 Cal Airdyne
15 Lateral Burpees
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