"Vagabond Schedule for Weekend: Saturday Classes, Partner Workout, Powerlifting Class Sunday, Open Gym, and Northeast Regionals"(5.30.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, May 31st 2014: 8:00 am Competition Phase Class + 9:00 am Lifestyle + Fitness Phase Class

2. Sunday, June 1st, 2014: 8:00 am Circuit Training Class

3. Sunday, June 1st, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, June 1st, 2014: 9:00 am to 11:00 am Open Gym Format

5. Sunday, June 1st, 2014: 10:00 am Powerlifting Class

*Northeast Regionals at Reebok World Headquarters this weekend*

Over the course of three days, athletes will perform brutal events to test the range and depth of their capabilities. For the fourth year in a row, the events will be the same across all regions. Everyone around the world will be able to compare their favorite newcomers with Games vets, workout for workout, second for second, pound for pound. For fans of the sport, this is another opportunity to speculate what the future holds at the Games.

There will be Vagabond heading up every day on Friday, Saturday, and Sunday. There will be small group of people heading up on Saturday after the 9:00 am class to engage in the community events and cheer on friends and familiar competitors.

Coach Kevin has guided and helped some athletes competing this weekend and will be a representative for the Northeast Regional for a National Organization who trains athletes around the world.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coaches Choice/Option
+
3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Air Squats
8 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Core + Row MAP Based
A1. Deadlift, 3 reps x 4 sets, rest 1:30 between sets.
A2. Weighted Plank Holds x 30 seconds x 4 sets, rest 1:30 between sets.
B. 5 Sets of the following:
2 Minutes on the Clock:
1 Minute and 15 Seconds on the Airdyne
In Remaining Time, complete as many Box Jumps Step Down
Rest 1 Minute between sets
B. Fitness Phase
Squat Intense +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. High Bar Back Squat @ 30×1, 3-4 reps x 4 sets, rest 2 minutes between sets.
B. Pendalay Barbell Bent-Over Row @ 31×1, 3 tough reps, every minute, on the minute for 8 minutes.
C. DB Seated Press, 31×1, 6-8 reps x 3 sets, rest 1:30 between sets.
D1. Back Extensions @ 30×1, 8-10 reps x 4 sets, rest 15 seconds.
D2. Airdyne @ 100%, 35 seconds x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Run Modality Single
A. Close Grip Bench Press @ 20×1, 4.3.2.4.3.2, rest 2-3 minutes between sets.
B. Pendalay Barbell Bent Over Rows, 2 tough reps every minute for 8 minute.
C. Weighted Ring Dip @ 21×1, 3-4 reps x 4 sets, rest 2 minutes between sets.
D. 400 Meter Run @ 90% x 5 sets, rest 4 minutes between sets.
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