"Vagabond Seminar: Performance Athlete/Health Athlete Sign-Up + Vagabond Olympic Lifting Class @ 6:35 pm"(6.23.2014)
*Vagabond Seminar on the difference between the Health Athlete Versus the Performance Athlete*
Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit. In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. Sign up at the front desk!
*Vagabond Olympic Lifting Class on Monday, June 23rd, 2014. Click Here for Workout.*
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
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. High Bar Back Squat @ 20×1, 3-5 reps x 3 sets, rest 1:30 between sets.
A2. Strict Mix Grip Pull-Ups, 6-8 reps x 3 sets, rest 1:30 between sets.
RX: 6-8 strict mix grip
INT: Clusters, 3.3 of pull ups
BEG: Ring Rows, 8-10 reps
A3. DB Bent Over Row @ 30×0, 6/each side x 3 sets, rest 1:30 between sets.
B. 9-15-21 of the following:
Goblet Squats @ moderate weight
B. Fitness Phase
Oly Intense + Squat Intense Iso/Upper Body Pull + Single Leg/Upper Body Pull
A1. Push Press, 3 reps x 3 sets, rest 2 minutes between sets.
A2. DB Lat Pull-Over @ 30×0, 60% of best front squat, 8-10 reps x 3 sets, rest 2 minutes between sets.
B. Front Squat @ 22×1, 60% of best front squat, 2 reps x 5 sets, rest 1:30 between sets.
C1. DB Russian Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds.
C2. DB Bent-Over Row @ 20×0, 8/each arm x 3 sets, rest 45 seconds.
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Drop Snatch @ 60% x 3 reps x 5 sets, rest 2-3 minutes between sets.
Concentration is speed under the barbell and footwork drills
B. High Bar Back Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
C. Front Squat 1 and ¼ @ 55%, 3 reps x 4 sets, rest 2-3 minutes between sets.
D1. Weighted Pronated Pull-Up @ 20×1, 3-4 reps x 3 sets, rest 45 seconds.
D2. Legless Rope Climbs x 3 reps(Men)/2 reps(Women) x 3 sets, rest 1:30 between sets.
People who cannot do multiple rope climbs legless, then do one rep legless then the rest do with legs
E. Weighted Muscle-Ups Ring Thing, 3 sets of 5 reps or Strict Muscle Up Work, 10-12 minutes of practice, rest as needed between sets
Concentration on negative portion and turnover
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