*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*
* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*
Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today.
*Vagabond Olympic Lifting Class on Tuesday, February 27th @ 6:35 pm*
CLICK HERE TO SEE WORKOUT OF THE DAY
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Dynamic Prep Work Movement
+
2 Rounds of:
10 Wall Angels
10 Back Extensions
10 Wall Squats
+
Clean Progressions Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Close Grip Bench Press, 10.8.6.4.2, rest 2:00 minutes between sets(Compare to January 2nd, 2012)
B. AMRAP 12 Minutes of:
10 DB Hang Squat Cleans @ medium weight
20 Lateral Hops over Dumbbell
*Level 2*
A. Close Grip Bench Press, 10.8.6.4.2, rest 2:00 minutes between sets(Compare to January 2nd, 2012)
B. AMRAP 12 Minutes of:
10 Hang Squat Cleans @ 95/65
20 Lateral Barbell Hops
B. Competition Phase:
A. Clean and Jerk, 2.2.2.1.1.1
B. 7 Rounds for time of:
10 Power Cleans @ 155/105
15 Wall Balls to 11 Foot Target/10 Foot Target
C. AirDyne, Light Recovery x 5 Minutes @ 75%
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