"Wednesday 7.6.2016 + First Workout for the Vagabond Internal Competition"

Green Plate

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!

SIGN UP HERE.

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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 the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. DB Bench Press @ 31×1, 12-15 reps x 3 sets, rest 90 seconds between sets.
B1. Push-Ups, 10-12 reps or Box Push-Ups, 10-12 reps x 3 sets, rest 45 seconds.
B2. Deadbug Position, 20 reps total(10/each leg) x 3 sets, rest 45 seconds.
B3. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
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C. 6 Sets of the following @ High Effort:
5 Barbell Push Press @ 115/75 lbs, 95/65 lbs, 75/45 lbs
100 Meter Sprint
10 Box Step-Ups
Rest 60 seconds between sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Power Snatch Cluster, 1.1, work to a heavy set, 10 minute time limit.
B1. Barbell Good Mornings, 8 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
B3. Standing Pallof Press, 20 reps total(10/each leg) x 3 sets, rest 45 seconds between sets.
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C. 6 Sets of the following:
5 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
25 Second Assault/Airdyne Sprint
10 Front Squats @ weight above
Rest 60 seconds between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Hang Power Clean, work up to a heavy set of 3, then complete max repetitions @ 225/135 lbs for 1 set.
B. DB Floor Press, 6 reps x 4 sets as heavy as possible, rest 90 seconds between sets.
C1. DB Rows, 12 reps x 3 sets, rest 30 seconds.
C2. Reverse Hypers, 20 reps x 3 sets @ 25% of back squat, rest 30 seconds.
C3. Weighted Sit-Ups, 12 reps x 3 sets, rest 30 seconds.
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D. CrossFit Hitter GPP
10 Sets of the following:
10 Burpees
7 Toes to Bar
5 Hang Squat Cleans @ 95/65 lbs
Rest 30 seconds between sets + go unbroken on every set
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