"CrossFit Games all this Weekend on ESPN 3 + ESPN2"(7.26.2013)

CrossFit Games on ESPN2 + ESPN3

The CrossFit Games are running live telecast on ESPN2 and ESPN3 for the World CrossFit Games. The top 50 men and women from around the world are competing for the top spots in the Sport of CrossFit. This is quite a show and you get to see some great athletes. If you are interested in checking out the CrossFit Games on a Live Version, then visit the CrossFit Games Site to watch the live events throughout the weekend.

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
warm up
handstand walk practice x 5 minutes
sotts press x 5 reps x 5 sets
ghd raises x 5 reps x 5 sets
Lifestyle Phase + Fitness Phase Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
side lying db ext. rot.
wall squats
wall angels
10 pulls on rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A. Weighted Side Bridges x 20 seconds/each side x 4 sets, rest 20 seconds between each side.
B. Strict Pronated Pull Ups @ 20×1, 4-5 repetitions x 4 sets, rest 1:30 between sets.
People can scale to Negative Pull Ups or Ring Rows
C. 5 Sets of the following:
30 Seconds of Airdyne
30 Seconds of No Jump Burpees
Rest 4 Minutes between sets
B. Fitness Phase:
Upper Body CP(Vertical) + Posterior Chain/Upper Body Push + Oly Battery
A. Strict Press @ 11×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B. Romanian Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
C. 4 Sets of the following:
1 Minute on the Clock:
7-10 Touch N Go Power Cleans @ 95/65
Remaining Time Unloaded Prowler Push or Row Sprint/Airdyne Sprint(Weather Substitute)
Rest 4-5 Minutes between sets
C. Competition Phase:
Clean Intense + Front Squat Intense + Snatch Tech + Single Leg/Upper Body Push
A. Power Clean Cluster, work to a heavy Cluster of 1.1.1. No More than 5 Sets.
B. Front Squat @ 20×1, 3 repetitions @ 80% x 5 sets, rest 3 minutes between sets.
C. Overhead Squat @ 20×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
Keep Light and Focus on Perfect Form
D. Front Rack Split Lunges @ 30×1, 6-8 reps/each leg x 3 sets, rest 30 seconds between legs/rest 2 minutes between sets.
E. Double Arm KB Press @ 30×1, 4 repetitions, on the minute, every minute for 10 minutes.
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