*Vagabond Olympic Lifting Class on Tuesday, September 4th @ 6:35 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 10th . There are no more than 4-6 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. Claases 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.
Rowing...
I. Dynamic and Mobility Prep Warm-Up:
5-7 minutes of mobility work
+
2 rounds of
wall squats x 5
strict chin ups x 3-5
push ups/dips x 3-5
+
Quick Heart Rate Aerobic Pick Up:
3 Rounds of:
Run 100 Meters
7 Kettlebell Swings
10 Air Squats
*Increase Intensity each round.
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase: Aerobic Power Tester I
10 Rounds for time of the following:
4 Burpees
6 Kettlebell Swings @ 70 lbs/53 lbs, 53/44 lbs, 44/35 lbs
8 Wall Balls
B. Competition Phase:
Lactate Endurance Tester + Aerobic Intervals
A. Complete the following for time of:
30 Thrusters @ 85 lbs/55 lbs
Row 500 Meters
*This must be unbroken, if you do not go unbroken, then you failed the reason for this test.*
+
Rest 15 Minutes
+
B. Perform the following @ different Aerobic Efforts
Row 400 Meters @ 80% effort
Rest 1:00 minute
Row 300 Meters @ 90% effort x 2 sets
Rest 2:00 minutes
Row 400 Meters @ 80% effort
Rest 1:00 minute
Row 300 Meters @ 90% effort x 2 sets
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