Gym Brief for the Week
1. Vagabond Next Beginners Class on June 6th:
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 Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information will be released the first week of June. There will be scaled and rx divisions, and there will be standards for each one.
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
4-6 minutes of:
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*foam roll hamstring down to calves
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. DB Floor Press, 6-8 reps heavy x 4 sets, rest 60 seconds between sets.
B1. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. DB Cuban Press, 12-15 reps x 3 sets, rest 30 seconds between sets.
C. 25-20-15-10-5 of the following:
Run 200 Meters after every set of Kettlebell Swings completed
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Jerk Speed, 3 reps x 6 sets, rest 30 seconds between sets.
Look at May 18th for a heavy single in the Push Jerk
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. DB Tricep Extensions, 12-15 reps x 3 sets, rest 30 seconds between sets.
C. 3 Rounds of the following:
Run 400 Meters
21 Kettlebell Swings
9 Box Jumps
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Barbell Floor Press, work up to a heavy set of 3, then 3-4 attempts at a 1rm, rest 2 minute between sets.
B. Push Press, 6 reps x 4 sets, ascending weight, do not do touch n go reps, rest 2 minute between sets.
C1. DB Rows, 12-15 reps/each arm x 3 sets, rest 60 seconds.
C2. Strict Handstand Push-Ups, 8-10 reps total x 3 sets, rest 60 seconds.
C3. KB Farmer’s Walk @ 70 lbs/53 lbs, 60 meters(up and back to grass) x 3 sets, rest 60 seconds.
C4. Banded Pull Aparts, 20 reps x 3 sets, rest 60 seconds.
D. Optional Day-Aerobic Runs(Recommended) or Quick CrossFit Hitter
A. Running of the following:
1. 1600 Meter Run x 1 set, rest 4-5 minutes between set
2. 200 Meter Run x 8 sets, rest 1 minute between sets.
B. 100-80-60-40-20 of:
Burpee Box Jumps @ 24/20 inches
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