"Aerobic Session + CP Session"(4.26.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 2013. 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. 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:
3 minutes of z1 work
4-5 minutes of mobility work
ankles, hips, t-spine
4-5 minutes of workout prep
wall angels
strict push ups
plank walk outs
strict chin ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Scap + Running MAP Based(Couple Modalities)
A1. Plank Hold on Elbows x 20-30 seconds x 5 sets, rest 1 minute between sets
A2. DB Powell Raises @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute between sets
B. Every Minute on the Minute for 10 Minutes of the following:
Run 100 Meters
5 Burpees
If you do not finish within the minute, then take that round off for the 1 minute
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Elbows Flexors/Upper Body Push Cond
A. Deadlift @ 30×1, 8-10 repetitions x 3 sets, rest 2 minutes between sets
B1. Barbell Good Mornings @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
B2. DB Flat Bench Press @ 30×1, 12-15 repetitions x 3 sets, rest 1:30
C1. Zotman Curls @ 30×1, 10-12 repetitions x 3 sets, rest 1 minute
C2. Close Grip Bench Press Cluster @ 20×1, x 3 sets, rest 1 minute.
C. Competition Phase:
Jerk Intense + Front Squat/Muscle Up + Upper Press/Row LP1
A. Split Jerk Cluster @ 70%, x 3 sets, rest 3 minutes between sets
B1. Front Squat @ 20×0, 4-5 reps x 4 sets, rest 2 minutes.
B2. Muscle Up AMRAP(-2) x 4 sets, rest 2 minutes.
People who cannot do repetitive muscle ups, do clusters of x 4 sets
AMRAP(-2) means that you go two below your Personal Record of Max Attempts
C1. DB Seated OH Press @ 30×1, 8-12 repetitions x 3 sets, rest 10 seconds
C2. Row 35 seconds @ 95% x 3 sets, rest 3 minutes between sets.
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