"Vagabond Yoga Class + CrossFit Opens Registration"(2.12.2014)

*Vagabond Yoga Class on Wednesday, February 12th @ 7:35 pm.*
*2014 CrossFit Opens Right Around the Corner*
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
Registration for the Opens begins on January 15th and you can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hamstring Mobility + Upper T-Spine Mobility
+
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP/Upper Body Pull + Upper Body Push/Core + Lactate Training
A1. High Bar Back Squat, 8 reps x 3 sets, rest 1 minute.
A2. DB Bent Over Row, 10-12 reps/each side heavy x 3 sets, rest 1 minute.
B1. DB Seated Strict Press, 8-10 reps heavy x 3 sets, rest 1 minute.
B2. Plank Holds Weighted, 30 seconds x 3 sets, rest 1 minute.
C. 3 Sets of the following @ 95% effort:
15 Kettlebell Swings
15 Burpees
15 Calorie Airdyne
Rest 4 minutes between sets
B. Fitness Phase
Squat CP + Upper Body Push/Upper Body Pull + Lactate Training
A. Front Squat, on the minute, every minute x 5 minutes @ 90%.
B. Close Grip Bench Press, 3 reps x 8 sets, rest 60 seconds.
C. Barbell Bent Over, 6-8 reps x 3 sets, rest 1:30 between sets.
D. 3 Sets of the following:
15 Kettlebell Swings
15 Box jumps Fast
15 Calories on Airdyne
Rest 4 minutes between sets
C. Competition Phase
Aerobic Testers x 2 Sets/CrossFit Testers
AMRAP 12 Minutes of the following @ 90%:
6 Deadlifts @ 155/105 lbs
9 Hand Release Push Ups
12 Box Jumps @ 24/20
+
Rest 18 Minutes
+
AMRAP 12 Minutes of the following @ 90%:
3 Clean and Jerks @ 135/95
6 Lateral Burpees
12 Chest to Bar Pull Ups
Every 2 Rounds Completed add 10 lbs to your barbell
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