1. Vagabond Next Beginners Class on February 15th: New Year Special
Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.
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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens
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3. The CrossFit Opens Atmosphere at Vagabond
- You register to participate here (pick Vagabond as your affiliate): http://games.
crossfit.com/affiliate/313 - For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
- As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
- We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
- You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
- You enter your score online in your personal CrossFit Open profile and track your success.
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A. Deadlift, 1 reps x 5 sets, 90%% of your best 1 rep max, rest 45 seconds between sets.
Compare to January 6th for 1 rep max numbers
B1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Back Extensions @ 2 Second Pause @ Top, 8-10 reps x 3 sets, rest 90 seconds between sets.
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C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
20 Seconds Assault/Airdyne Bike
10 Box Jumps
10 In-Place Lunges(Holding KB in Goblet Rack Position)
Rest 1 minute between sets
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean and Jerk, 75% x 1.1 x 3 sets, rest 1 minute between sets.
You can split jerk or push jerk
B1. Front Squat, 89% x 2 reps x 3 sets, rest 1 minute between sets.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
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C. 3 Sets of the following:
AMRAP 4 Minutes of the following:
10 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
8 Box Jumps
10 Front Squats @ 95/65 lbs, 75/45 lbs
Rest 1 minute between sets
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Overhead Squat, 3 sets of 1 @ 75%, rest 1 minute between sets.(Warm-Up)
B. Overhead Squat, work to a tough set of 4 for OH Squat, no more than 3-4 working sets.
C. Clean and Jerk, 1 rep x 6 sets @ 75%, rest 1-2 minutes between sets.
D1. Close Grip Bench Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
D2. GHD Sit-Ups Midline, 12-15 reps x 4 sets, rest 1-2 minutes between sets.
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E. AMRAP 7 Minutes of the following:
3,6,9,12…
Clean and Jerk @ 135/95 lbs
Toes to Bar
Go as far as you can in the 7 minute time block
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Rest 12-15 Minutes
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21-18-15-12-9-6-3 of the following:
Assault Bike Calories
Burpees to Target-Goal to just have hips open and feet off the ground
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