"Wednesday 5.24.2017"

*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.

RT

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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
AMRAP 7 Minutes of the following:
Row Cal 15/10
10 Box Jumps Step-Down
5 Burpees
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Rest 3 Minutes
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AMRAP 7 Minutes of the following:
Row Cal 15/10
10 Ball Slams
5 Burpees
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Rest 3 Minutes
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AMRAP 7 Minutes of the following:
Row Cal 15/10
10 Sit-Ups
5 Burpees
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Done!
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
AMRAP 7 Minutes of the following:
Assault Bike Cal 10/8(Airdyne 15/10 Cal)
10 Ball Slams
5 Ring Dips or Bar Dips or Push-Ups
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Rest 3 Minutes
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AMRAP 7 Minutes of the following:
Assault Bike Cal 10/8(Airdyne 15/10 Cal)
10 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
5 Lateral Burpees
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Rest 3 Minutes
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AMRAP 7 Minutes of the following:
Assault Bike Cal 10/8(Airdyne 15/10 Cal)
10 Step Down Box Jumps
5 Overhead Squats @ 95/65, 75/45 lbs(Scale to Front Squats or Goblet Squats if mobility is an issue)
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Done!
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Strict Press Banded, build to 1 rep heavy, 12 minute time limit, rest as needed between sets.
Use thin orange bands for Pressing Overhead
B. Clean(from mid thigh in hang or from blocks mid thigh), 60% x 4 reps, 65% x 4 reps, 70% x 4 reps, rest as needed between sets.
C. Clean Pull, 70% x 5 reps, 75% x 5 reps, 80% x 5 reps, rest as needed between sets.
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D. Every Minute on the Minute x 18 Minutes of the following:
Minute 1: 12 Ring Push-Ups
Minute 2: 12 Overhead Fat Bar Walking Lunges(6/each leg) @ chosen weight by athlete
Minute 3: 12/10 Cal Assault Bike
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