"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.
*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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of prep:
Foam Roll-IT Band + Quads
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
B. 4 Sets of the following @ 90%:
Run 200 Meters
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.
75 Power Snatches for Time @ 75/55 lbs
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