"Vagabond Schedule for Weekend + New Intern at Vagabond: Jason Lounge"(6.27.2014)

*Schedule for Weekend at Vagabond CrossFit*

1. Saturday, June 28th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, June 28th, 2014: 10:00 am Competition Phase Class

3. Sunday, June 29th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, June 29th: 2014: 9:00 am to 11:0 Open Gym

5. Sunday, June 29th, 2014: 10:00 am Vagabond Powerlifting Class.

*Vagabond Internship Process Continued with longtime Vagabond, Jason Lounge*

We would like to welcome longtime Vagabond and close friend, Jason Lounge, to the Vagabond internship as he  begins his journey of becoming a trainer at Vagabond. He will conduct a 6 month internship process that will allow Jay to observe, shadow, and take part in weekly assignments to complete his internship process here at Vagabond. We take very serious of who we choose to train at Vagabond, and each person must go thru a long and detailed process to earn their title as trainer at Vagabond CrossFit. We look forward to seeing Jason grow as a trainer, friend, and colleague at Vagabond.


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Coach’s Option
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed/Core + Row MAP Based
A1. Deadlift, 65%, 5 reps x 5 sets, rest 1 minute.
A2. Weighted Plank Holds x 35 seconds x 5 sets, rest 1 minute.
B. AMRAP 12 Minutes of the following:
Row 200 Meters
12 Russian Kettlebell Swings
6 Box Jumps
B. Fitness Phase
Squat Iso +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. High Bar Back Squat @ 22×1, 2 reps x 5 sets, rest 2 minutes between sets @ 55% all sets.
B1. Weighted Supinated Pull-Up Cluster, 1.1.1 x 3 sets, rest 1:30 between sets.
B2. DB Walking Lunges @ 11×1, 8-10/each leg x 3 sets, rest 1:30 between sets.
B3. Back Extensions @ 30×2, 8-10 reps x 3 sets, rest 1:30 between sets.
C. 1 Round of the following:
Go Hard and All-Out
21 Thrusters @ 75/45
21 Kettlebell Swings @ 53/35
Row 500 Meters
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Clean Grip Deadlift @ 105% of best clean, 3 reps x 5 sets, rest as needed between sets.
Concentration of being in the clean position and pulling position
B. Front Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat plus chains @ 21×1, 45% x 3 reps x 5 sets, rest 1 minute between sets.
D. AMRAP 15 Minutes of the following:
50 Double Unders
10 Burpees
3 Muscle-Up(Men)/2 Muscle-Ups(Women)
75 Double Unders
15 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
20 Burpees
3 Muscle Ups(Men)/2 Muscle-Ups(Women)
75 Double Unders
25 Burpees
3 Muscle-Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
30 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
*If you make thru in the 15 minute time slot, then start from the beginning and keep going until clock hits 15 minutes.*
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