“Friday 3.15.2019 + 19.4 CrossFit Open Workout Released”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

1. Vagabond Next Beginners Class on March 25th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Vagabond Night Out on Saturday, March 30th @ Stoneforge in Easton, Meet up Time between 730-800 pm:
We will be celebrating the end of the CrossFit Open on Saturday, March 30th at the Stoneforge in Easton and meet up time will be between 730-800 pm around the bar. We will come together as a community to celebrate the end of the Open and also just for a good night out with the community. Bring your significant other and come and have a great time out with our unbelievable community!

5. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Kb Rotational Row, 8 reps/each side x 3 sets, rest 45 seconds.
A2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
A3. Ring Rows, 8-12 reps x 3 sets, rest 45 seconds.
A4. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
4 Sets of the following:
1 Minute Assault Bike Cals
Rest 15 Seconds
45 Seconds @ Ball Slams
Rest 15 Seconds
60 Second Plank Hold
Rest 15 Seconds
45 Second Russian KBS
Rest 45 seconds
Total Time: 20 Minutes

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Front Squat Isometric Hold, 65%, 4 reps x 3 sets, rest 60 seconds.
Look back at January 21sty, 2019 for 1rm tested
Hold for 2 second count in bottom, last week we did 55%
Week 2 of 3 for 2 Second Hold
12 reps
A2. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
A3. Half Kneeling KB Single Arm Press, 10 reps/each arm x 3 sets, rest 60 seconds.
A4. Banded Push-Downs, 20 reps x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
4 Sets of the following:
1 Minute Row Cals
Rest 15 Seconds
45 Seconds Wall Balls
Rest 15 Seconds
60 Second Plank Hold
Rest 15 Seconds
45 Second Ball Slams or Russian KBS
Rest 45 seconds
Total Time: 20 Minutes

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
You can do the Open Workout 19.2 on Friday and make Friday Workout for Saturday.
A. Snatch, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 2 sets, rest as needed.
B. Clean, same percentages as snatch above.
C. Front Squat, 40% speed + 20 lbs of chains on each side, 2 reps x 10 sets, rest 30 seconds.
Make sure chains are touching ground as you stand in front rack position.
D. Push Press Banded, 40% of best 1RM, 2 reps x 8 sets, rest 30 seconds between sets.
Women use red to blue thin band/Men use blue to green band.
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F. 4 Sets of the following:
60 Second Assault Bike Sprint @ 90% effort, rest 4-6 minutes between sets.

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