*Coach John Dunlap write up about the Garage Games Workout.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*
On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, September 16th, 2013. There are no more than 5-7 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
wall angels
100m row
100m run
II. Phases Strength and Conditioning
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
Row 1500 Meters
+
Rest 3 Minutes
+
15 Minute AMRAP of the following:
15 Calorie Airdyne
10 Walking Lunge Step(5/each side)
5 Step Down Box Jumps
B. Fitness Phase
Aerobic Tester/CrossFit Tester
10 Rounds for time of the following:
Run 200 Meters
5 Burpees
5 Step Down Box Jumps
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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