"Aerobic for Lifestyle + Lactate for Fitness"(8.26.2013)

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 [email protected] 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
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
90 Degree Quad Stretch(2 minutes/each leg)
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 2-3 repetitions x 3 sets, rest 2 minutes between sets.
B. Close Grip Bench Press @ 20×1, 5 sets of 3 reps @ 70%, rest 1 minute between sets
Get Numbers from April 15th, 2013
C. 5 Sets of the following:
10 Russian Kettlebell Swings
7 Burpees
Rest 1 minute between sets
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. Snatch(Power or Squat), work to a heavy single. 15 Minute Time Limit.
B. Strict Ring Pull Up @ 30×1, 4-6 reps x 4 sets, rest 2 minutes between sets.
Advanced: Can Perform Weighted
Intermediate: Strict Pronated Weighted Pull Ups
Beginner: Negative Pull Ups(3-4 x 4 sets) + Bicep Curls(6-8 x 4 sets)
C. 5 Sets of the following:
45 seconds Row or Airdyne @ Intense Effort, rest 3 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 20×1, work to a heavy triple.
This means you will work to a heavy triple quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy triple.
B. Power Snatch from blocks, 65% to 67% @ above knee, 1 rep on the minute, every minute for 12 minutes.
C. Overhead Squat @ 20×1, 4-5 repetitions x 5 sets, rest 3 minutes between sets.
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