"Wednesday 5.17.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
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.
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2. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

KW 2017

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Complete the following of:
3 Rounds of the following:
200 Meter Run(can sub 200 meter row)
10 No Push-Up Burpees
200 Meter Row
10 DB Strict Press @ moderate weight
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Rest 5 Minutes
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B. Complete the following of:
3 Rounds of the following:
200 Meter Run(can sub 200 meter row)
10 Ball Slams
200 Meter Run(can sub 200 meter row)
10 DB Front Squats
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Done!
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Complete the following of:
3 Rounds of the following:
200 Meter Run
12 Burpees
200 Meter Run
12 Ball Slams or Overhead Squats @ 95/65 lbs, 75/45 lbs
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Rest 5 Minutes
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B. Complete the following of:
3 Rounds of the following:
200 Meter Run
12 Hang Power Power Clean @ 95/65, 75/45 lbs
200 Meter Run
12 Plate Overhead Lunges(6/each leg) @ 35-45 lbs men/15-25 lbs women(People Can do Box Step-Ups, 12 total, 6 each leg)
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Done!
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Close Grip Bench Press, 3 rep heavy, this does not have to be a max, can be just what is heavy for you for the day, 12 minute time limit.
B. Clean Power or Squat(From Mid Thigh or Off Blocks), 50% x 4 reps, 55% x 4 reps, 60% x 4 reps
C. Clean Deadlift, 100% x 2 reps x 5 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 3-5 Strict Handstand Push-Ups + 3-5 Kipping Handstand Push-Ups
Even Minute: 3-5 Strict Pull-Ups + 3-5 Kipping Pull-Ups
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E. AMRAP 18 Minutes of the following:
12/9 Cal Assault Bike
2 Rope Climbs
15 Box Jumps
12/9 Cal Assault Bike
15 Overhead Squats @ 95/65 lbs
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