"Vagabond Yoga + CrossFit Opens Registration Coming to a Close in Ten Days"(2.19.2014)

*Vagabond Yoga on Wednesday, February 19th, 2014 @ 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.
We will be creating heats and times for those who sign up on Saturday to workout for a mini-competition feeling at Vagabond CrossFit. We will have Scaled and RX Divisions, so each person feels comfortable within their surroundings, and to ensure safety during each and every workout.
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
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3-5 Minutes of the following:
Hamstring Mobility + Upper T-Spine Mobility
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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
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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. Front Squat, 8 reps x 3 sets, rest 1 minute.
A2. Weighted Pull-Up Variation, 4-6 reps x 3 sets, rest 1 minute.
Advanced: As Rx
Intermediate: Regular Pull Ups
Beginner: Negatives + Curls
B. DB Bench Press, 8-10 reps heavy x 3 sets, rest 1 minute.
C. Complete the following as fast as possible:
3 Sets of the following:
Kettlebell Swings x 15 reps
Burpees x 10 reps
Airdyne x 20 seconds
Rest 3 minutes between sets
B. Fitness Phase
Squat CP + Upper Body Push/Upper Body Pull + Lactate Training
A. High Bar Back Squat, on the minute, every minute x 5 minutes @ 85% x 2 reps.
B1. Strict Press, 6-8 reps x 3 sets, rest 1:30 minute between sets.
B2. Weighted Supinated Pull Ups, 4-6 reps x 3 sets, rest 1:30 minute between sets.
C. 3 Sets of the following:
Airdyne 15 Calories
Kettlebell Swings 10 reps
Burpees 15 reps
Rest 3 minutes between sets
C. Competition Phase
MAP Cyclical Work
2 Sets of the following:
100 Calorie Airdyne @ 85%, rest as long as it takes you, 1:1 interval
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Rest as needed between sets
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3 Sets of the following:
Row 750 meters @ 85%, rest as long as it takes you, 1:1 intervals
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Rest as needed between sets
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400 Double Unders for Quality + Time
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