Gym Brief for the Week
1. Vagabond Next Beginners Class on July 11th:
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 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 is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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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:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Close Grip Bench Press Speed, 3 reps x 6 sets, 65%, rest 30 seconds.
1 rep max numbers from April 27th
B1. Tall Kneeling Pallof Press, 12 reps/each side x 3 sets, rest 45 seconds.
B2. DB Bench Press AMRAP 25 Seconds @ moderate weight x 3 sets, rest 45 seconds.
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C. AMRAP 12 Minutes of the following:
200 Meter Run
12 Box Jumps or Step-Ups
6 Shoulder to Overhead @ 115/75, 95/65, 75/55
People can scale to DB Push Press for Shoulder Issues or Restrictions
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Front Squat Wide Stance Box Squat, 3 reps x 6 sets, 60%, rest 30 seconds between sets.
Get 1 Rep Max Numbers from June 9th
B1. Front Rack Walking Lunges @ moderate weight, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
B2. Back Extensions, pause at top 2 seconds, 8-10 reps x 3 sets, rest 45 seconds between sets.
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C. AMRAP 12 Minutes of the following:
200 Meter Run
12 Burpees
6 Pull-Ups
People can scale to Jumping Pull-Ups and or Switch to Box Jumps, if want to switch movement
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Hang Power Snatch Below Knee, work to a heavy single, rest 2 minutes between sets.
B. Close Grip Board Press, work to a 1 rep max, rest 2 minutes between sets.
Use 2 or 3 inch board for press
C1. DB Incline Bnech Press, 8-10 reps x 4 sets, rest 60 seconds.
C2. Strict Close Grip Supinated Pull-Ups, 8-10 reps x 4 sets, rest 60 seconds.
D. Turkish Get-Up, 2 reps/each side x 4 sets, rest as needed.
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D. CrossFit Hitter GPP
5 Rounds of the following:
Run 200 Meters
5 Muscle-Ups
Run 200 Meters
50 Double Unders
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