*Vagabond Olympic Lifting Class on Tuesday, September 3rd @ 6:35 pm.*
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:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
5-7 Minutes of Circuit:
3 Strict Pull Ups
3 Overhead Squats
3 Ring Dips
Run 200 Meters
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
double unders
100m run
strict pull ups
strict push ups
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Single Leg/Upper Body Pull/Core+ Lactate Based
A. High Bar Back Squat @ 20×1, work to a heavy single for this movement. Quickly build up, with a 12 minute time limit.
B1. DB Walking Lunges @ 11×1, 6-8/each leg x 3 sets, rest 30 seconds.
B2. Ring Rows @ 30×1, 10-12 x 3 sets, rest 30 seconds.
B3. Russian Kettlebell Swings, 15-18 x 3 sets, rest 60 seconds.
C. 4 Sets of the following @ 100%:
45 Seconds Row Sprint @ 100%, rest 3 minutes between sets.
B. Fitness Phase
Bend CP + Upper Body Push + Lactate Based
A1. Deadlift @ 30×1, 75% of 1RM, 4 reps x 5 sets, rest 1 minute between sets
A2. Heavy DB Bench Press @ 30×1, 4-6 reps x 5 sets, rest 1 minute between sets
B. Complete the following of:
6 Sets of the following:
15 Second Sprint on Airdyne
Rest 10 seconds
100 Meter Run Sprint
Rest 3-4 Minutes between sets
C. Competition Phase
Press Intense + HSPU + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Push Jerk Cluster, 1.1.1 x 4 sets, rest 2 minutes between sets.
(Strict Press Cluster, 2.2 x 4 sets, rest 2 minutes between)
B. Handstand Push Up, 15 repetitions as fast as possible x 4 sets, rest 2-3 minutes or rest as needed.
C. Pendalay Barbell Row Cluster @ 30×1, 2.2.2 x 3 sets, rest 2 minutes between sets.
D. Row 200 Meters @ 95% to 100% x 5 sets, rest 3-4 minutes between sets.
E. AMRAP 7 Minutes of the following:
5 Deadlifts @ 275/185
5 Strict Anyway Pull Ups
5 Handstand Push Ups
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