"Vagabond Team Preps for East Regional Memorial Day Weekend"(5.13.2015)

*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.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 2-3 reps x 3 sets, rest 60 seconds between sets.
Compare to May 6th, 2015 at 3-5 reps
A2. DB Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 60 seconds between sets.
B. AMRAP 15 Minutes of the following:
60 Meter Farmer’s Walk w/ Dumbbells or Kettlebells
15 Kettlebell Swings
20 Walking lunges in total(10/each side)
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A1. Push Press, 6-8 reps x 4 sets, rest 1 minute between sets.
Compare to April 29th, we did 3-4 reps, drop about 10% from that weight
A2. DB Bent Over Row @ 22×1, 6 reps/each arm x 4 sets, rest 1 minute between sets.
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B. AMRAP 15 Minutes of the following @ 90% effort:
350 Meter Row
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs, 75/45 lbs
10 Front Squats @ 115/75 lbs, 95/65 lbs, 75/45 lbs
C. Competition Phase
I. Regionals Training 2015
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Power Snatch @ 85%, 1.1 x 3 sets, rest as needed between sets.
B. Squat Clean @ 85% 1.1 x 3 sets, rest as needed between sets.
C. Halting Clean Deadlift @ 90% of best 1RM Clean, pause for 2 seconds @ mid thigh, 3 reps x 3 sets, rest as needed between sets.
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D. 3 Rounds for time of the following:
400 Meter Run
21 Kettlebell Swings
12 Burpee Box Jumps
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