Gym Brief for the Week
1. Vagabond Next Beginners Class on May 16th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
+
2. Vagabond CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th
Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.
3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm
This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.
All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Push Press, work to heavy double, 8 minute time limit.
B1. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. DB Tricep Extensions, 15 reps x 3 sets, rest 30 seconds between sets.
+
C. 27-21-15 of the following:
Kettlebell Swings
No Jump Burpees
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Press Speed, 3 reps touch n go x 8 sets, rest 30 seconds between sets.
Compare to April 6th heavy single
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. DB Bench Press Moderate, 12-15 reps x 3 sets, rest 30 seconds between sets.
+
C. 25-20-15-10-5 of the following:
Cal Row
Burpees
C. Competition Phase
Dynamic Effort Upper Body + Gymnastics Skill Conditioning
A. Split Jerk, 10 sets x 1 rep @ 75%, every 60 seconds.
B. Overhead Squat, on the minute, every minute x 10 minutes @ 155/105 lbs x 3 reps.
C1. Single Arm DB Bench Press, 6-8 reps x 3 sets, rest 45 seconds
C2. Banded Pull Aparts, 25 reps x 3 sets, rest 45 seconds.
D. 4 Sets of the following:
A1. Strict Handstand Push-Ups, 6-8 reps, rest 30 seconds.
A2. Double Unders, 50 reps, rest 30 seconds
A3. Bar Muscle-Ups, 3-5 reps, rest 30 seconds.
A4. Rope Climbs, 2 reps, rest 90 seconds.
+
E. 4 Rounds of the following:
15 Cal Assault Bike or 20 Calorie Airdyne
12 Toes to Bar
9 Power Cleans @ 135/95 lbs
Post Comments to Group Page.