“Wednesday 2.6.2019 + Sign Up for the CrossFit Open”

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

1. Vagabond Next Beginners Class on February 18th, 2018:
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. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Floor Press, 4-6 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from January 23rd we did 6-8 reps for db floor press
A2. Strict Mix Grip Pull-Ups, 4-5 reps or Negative Pull-Ups @ 4 second lowering, 3-4 reps or Pull-Up Passive Hang Cluster, 12 seconds, rest 5 seconds, 12 seconds x 3 sets, rest 45 seconds.
A3. DB JM Press, 10-12 reps x 3 sets, rest 45 seconds.

B. Conditioning Piece of the following:
6 Sets of the following:
2 Minutes on/90 seconds off of the following:
5 Russian KBS
5 Burpees
20 Jump Rope Singles
Perform @ moderate intensity, keep track of your rounds for each set, and try to stay consistent.

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Snatch Heavy, 90%, 1 rep x 5 sets, rest as needed.
Get %’s from November 29th, 2018 + October 12th, 2018 for 1RM results
B1. Weighted Strict Supinated Pull-Ups Cluster, x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
C. Conditioning Piece of the following:
6 Sets of the following:
2 Minutes on/90 seconds off of the following:
2 Rounds of the following
4 Tough Hang Power Snatch @ weight chosen by client/athlete
6 Toes to Bar or Hanging Knee Raises
Remaining time complete either burpees or row cal for remaining time, so is 2 rounds takes you 1 minute, then you have 1 minute of burpees or row for cals, can switch off each round.

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x1, 65% x 1 x 2 sets, 70% x 1 x 2 sets, 75% x 1 x 2 sets, rest as needed between sets.
B. Power Clean and Jerk, same rep scheme as Snatch above, weights + %’s
C. Box Squat Parallel Wide Stance, 1 rep x 8 sets @ moderate weight, rest 2 minutes between sets.
Suggested weight would be between 75-85% of your best 1RM Back Squat.
D1. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1-2 minutes between sets.
60-70% of your best 1RM for close grip bench press for sets
D2. Ring Rows, 10-12 reps @ 2010 x 3 sets, rest 1-2 minutes between sets,
D3. Rope Tricep Push-Downs, 12-15 reps x 3 sets, rest 60 seconds.
D4. Single Arm Pull-Up Hangs, 20 seconds right arm, rest as needed, 20 seconds left arm x 3 sets, rest 1-2 minutes between sets.
E. Complete the following Conditioning Portion of:
20 Minutes of the following:
20/15 Cal Assault Bike
10 Strict Handstand Push-Ups
20/15 Cal Assault Bike
10 Kipping Handstand Push-Ups
Break up handstand push ups as you see fit, do not blow up, find a good pace and reps, and go from there.

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