"Beginners Class: Monday May 12th"(4.29.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 2014. 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 12th, 2014. There are no more than 6-8  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.

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach’s Choice
or
Agility Ladder + Coordination Routine
+
3-5 Minutes of the following:
Run 100 Meters
3-5 Burpees
5-7 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
Complete as sets of the following:
3 Sets of the following:
400 Meter Row
15 Burpee Plate Jumps
60 Meter Farmer’s Walk(Up and Back in Parking Lot)
15 Calorie Airdyne
Rest Time it took you to complete
B. Fitness Phase
CrossFit Tester: For the Record Books(Lactate Work)
Inspird by Jason Leydon
8 Minute AMRAP of the following:
8 DB Power Snatch
5 Box Jumps @ 24/20 inches
Run 100 Meters
+
Rest 4 Minutes
+
8 Minute AMRAP of the following:
12 Calorie Airdyne
8 Barbell Push Press @ 75/45
Run 100 Meters
+
Rest 4 Minutes
+
8 Minute AMRAP of the following:
12 Kettlebell Swings
6 Hand-Release Push Ups
Run 100 Meters
C. Competition Phase
AM Session:
Zone 1 + Mobility + Zone 1 Work
Perform the following @ 70% effort:
75 Calories on Airdyne
+
Rest 5 Minutes
+
10 Sets of the following:
30 Seconds of Double Unders
30 Seconds of Hand-Release Push-Ups
+
Perform the following @ 70% effort:
75 Calories on Airdyne
PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A. Split Jerks Clusters, 3.2.3.2.3.2, these are all clusters, so your first set is 1.1.1, then rest 2-3 minutes, then 1.1., and so on, rest 2-3 minutes between sets.
B1. Deadlift, 3.2.1.3.2.1, rest 2 minutes between sets.
Your highest number at 1 rep should be no more than 85% of your best 1 REP MAX
B2. Handstand Push-Up, AMRAP 20 seconds x 6 sets , rest 2 minutes between sets
Or
Weighted Ring Dip AMRAP 20 seconds x 6 sets, rest 2 minutes between sets.
Athlete Chooses Weight for Weighted Ring Dip/Women who struggle with upper body pressing horizontal, then do regular ring dips or bar dips in time
C1. DB Standing Press @ 40×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C2. Romanian Deadlift @ 30×1, 4-6 reps @ 60% of best clean x 3 sets, rest 1:30 between sets.
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