“Friday 3.8.2019 + 19.3 CrossFit Open Workout Released”

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

Hey Vagabonds,
We will have the image out with heat and times and workout selections for 19.3 This is little different as there is strict handstand elevated push ups in scaled, if you want to try go for it, if you do not care and want the safe option, then performed the other version we created for those who still want to come Saturday have fun and take part in workout, and truly have everyone get a chance to have fun at all modifications! READ BELOW!
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9:15 am
9:30 am
9:45 am
10:15 am
10:35 am
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RX Workout:
200 Feet dumbell overhead lunge @ 50/35 lbs
50 dumbbell box step ups
50 strict handstand push ups
200 Feet Handstand Walk
*Time Cap: 10 Minutes*
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Scaled Workout:
200 Feet dumbbell front rack lunge @ 50/35
50 dumbell box step ups @ 24/20 inches
50 Strict Elevated Handstand Push-Ups
200 Feet Bear Crawl
*Time Cap: 10 Minutes*
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People Who Do Not Care About Score and Just want to Workout:
200 Feet dumbell front rack lunge @ 35/25 lbs
50 dumbbell box step ups
50 Hand Release Push-Ups or DB Strict Press @ 30/20 lbs
200 Feet Bear Crawl
*Time Cap: 10 Minutes*

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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. 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Single Leg RDL KB or DB/each hand, 8 reps/each side x 3 sets, rest 45 seconds.
A2. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds.
A3. Single Leg Glute Bridge, 10 reps/each leg x 3 sets, rest 45 seconds.
A4. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Minutes of the following:
Row Cals @ Moderate Effort
Rest 120 Seconds
3 Minutes of the following:
10 DB Push Press
20 Jump Rope Singles
Rest 60 Seconds
5 Minutes of the following:
Cal Assault Bike @ Moderate Effort
Rest 120 Seconds
3 Minutes of the following:
10 DB Front Squats
20 Jump Rope Singles
Done
Score is total cals on row/bike

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Front Squat Isometric Hold, 55%, 5 reps x 3 sets, rest 60 seconds.
Look back at January 21st, 2019 for 1rm tested
Hold for 2 second count in bottom
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 60 seconds.
A3. Standing KB Single Arm Press, 10 reps/each arm x 3 sets, rest 60 seconds.
A4. Standing DB Hammer Curls Double Arm, 10-12 reps @ 3010 x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
5 Minutes of the following:
Cal Assault Bike @ Moderate Effort
Rest 120 Seconds
3 Minutes of the following:
10 Wall Balls
10 Russian KBS
Rest 60 Seconds
5 Minutes of the following:
Cal Row @ Moderate Effort
Rest 120 Seconds
3 Minutes of the following:
10 DB Push Press
6 Box Jumps Step-Down
Done
Score is total cals on row/bike

C. Competition Phase
Week 1
Snatch + Clean and Jerk + Front Squat + Overhead Press + Conditioning
You can do the Open Workout 19.3 on Friday and make Friday Workout for Saturday.
A. Snatch, 60% x 4 reps, 70% x 4 reps, 75% x 4 reps x 2 sets, rest as needed between sets.
B. Clean and Jerk, 60% x 4 cleans + 1 jerk, 70% x 4 cleans + 1 jerk, 75%, 4 cleans + 1 jerk x 2 sets, rest as needed between set.
C. Front Squat, 90%, 1 rep @ 2 second lowering phase + 1 second iso hold x 3 sets, rest as needed between sets.(Week 6 of Week 6 of Iso Holds)
D. Push Press Behind the Neck, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 3 sets, rest as needed.
%’s based off of Push Press, this is to work position overhead and strengthen + feel out.
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F. 5 Sets of the following:
45 Second Assault Bike Sprint @ 85% effort, rest 5 minutes between sets.
If you doing the Open Workout Saturday, you can skip this if you want, and perform light work on bike for about 20 minutes plus prehab/mobility work after strength work, do not skip that.

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