“Monday 8.12.2019 + Vagabond Lifting Class @ 6:35 pm for all Levels”

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

Vagabond Lifting Class Every Monday @ 6:35 pm For All Levels

Clean and Jerk Specific Warm-Up

Demo + Explain

Build to Heavy Clean and Jerk Single

Shoulder Press, 4 sets of 8 reps


1. Vagabond Next Beginners Class on August 26th, 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.
2. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!




4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning

A. High Bar Back Squat Heel Lifted, 8 sets of 2 reps, rest 30 seconds between sets.

Make sure you use plates to lift heels, all must use.

Last time tested 1RM: October 1st, 2018

Week 4 of Heel Lifted Squats-Switch Out at Week 4

B1. Goblet Squats Pause, 12 reps @ 3 second hold in bottom x 2 sets, rest 30 seconds.

B2. Standing Pallof Press, 8 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Row

No Push-Up Burpees

DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65, 75/45 lbs


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Clean Clusters, 1.1 @ 80%, 1.1 @ 82%, 1.1 @ 85% x 2 sets, rest 1-2 minutes between sets.

1RM Data: May 22nd, 2019

B1. Deadbug Variation, 10 reps/each way x 2 sets, rest 30 seconds.

Those with Hernia issues, please perform KB Farmers Hold, 60 seconds x 2 sets, focus on breathing thru belly.

B2. Single Leg In Place Lunges Weighted, 8 reps/each leg x 2 sets, rest 60 seconds.


C. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Assault Bike

Wall Balls

Hang Power Cleans @ 115/80, 95/65, 75/45 lbs


C. Competition Phase

Week 21

Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning

A. Low Bar Back Squat, 5 sets of 3 reps, 70% of your best 1RM, stay at this weight for all 5 sets.

Up 5% from last week

B. Snatch Wave Loading, 82% x 1.1., 86% x 1.1., 90% x 1, 92% x 1, 82% x 1.1., 86%, 1.1, 90% x 1, 92% x 1, rest as needed between sets.

C. Clean and Jerk, 70%, 1.1.1 x 4 sets, rest as needed between sets.

Up 5% from last week

D. Clean Deadlift @ 100%, 3 reps x 5 sets, rest 1-2 minutes between sets.


E. Gymnastics Conditioning of the following:

Every 5 Minutes for 20 minutes complete the following of:

Row 500 Meters(Run 400 Meters) + 15 Toes to Bar Unbroken, if takes you 3 minutes, then rest 2 minutes, and complete 4 total sets.

Post Comments to Group Page.

Leave a Reply