"Vagabond Team Heads to East Regionals + Vagabond Olympic Lifting Class @ 6:35 pm + Vagabond Youth Development Class @ 3:30 pm"(5.18.2015)

*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.

*Speciality Classes for Monday, May 18th @ Vagabond*

1. Vagabond Olympic Lifting Class on Monday, May 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.

2. Vagabond Youth Development Class on Monday, May 18th @ 3:30 pm. CLICK HERE FOR WORKOUT.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of prep:
Foam Roll-IT Band + Quads
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3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Cool-Down Prep:
3 Sets of the following:
60 Seconds of Quad Foam Roll
60 Seconds of Lat + Shoulders Foam Roll
III. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A1. High Bar Back Squat @ 20×1, 2-3 reps x 4 sets, rest 75 seconds between sets.
Compare to last week May 11th @ 3-5 reps
A2. DB Bent Over Row @ 22×2, 8/each arm x 4 sets, rest 75 seconds between sets.
B. 4 Sets of the following @ 90%
Row 350 Meters
30 Second Plank Holds
12 Box Jumps
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A1. Power Clean Cluster, 1.1.1 @ 80% of best clean x 4 sets, rest 1 minute between sets.
A2. DB Seated Press @ 31×1, 4-6 reps x 4 sets, rest 1 minute between sets.
Compare to May 4th, 2015
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B. 4 Sets of the following @ 90%:
Run 200 Meters
15 Burpees
8 Hang Power Cleans @ 135/95, 115/75 lbs
C. Competition Phase
I. Regionals Training 2015
Regionals Weekend Prep
II. Opens Training 2016
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 85% x 2 reps, 90% x 3 reps, 100% x 1 rep, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 60%, 4 reps x 70%, 4 reps x 75%, 4 reps x 80%, rest 2-3 minutes between sets.
C. Power Clean, 1.1.1 x 2 sets @ 75%, Power Clean, 1.1 x 2 sets @ 80%, Power Clean, 1 rep x 2 sets @ 85%, rest as needed between sets.
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D. “Randy”
75 Power Snatches for Time @ 75/55 lbs
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