"CrossFit Tester/Team Workout"(4.27.2013)

*Saturday, April 27th, 2013 Class Schedule*

9:00 am + 10:00 am Group Classes

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:
Coaches Option x 7 to 10 Minutes
+
Explanation of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester
In Teams of Two Complete the following, alternating movements, Complete 10 Rounds as a Team of the following:
25 Air Squats
Run 200 Meters
10 Burpees
So Partner A will do 25 air squats, then Partner B will complete run 200 meters, then Partner A will complete 10 Burpees, and continue this fashion until your team completes 10 rounds
B. Fitness Phase:
CrossFit Tester
In Teams of Two Complete the following, alternating movements, Complete 10 Rounds as a Team of the following:
25 Air Squats
Run 200 Meters
10 Burpees
So Partner A will do 25 air squats, then Partner B will complete run 200 meters, then Partner A will complete 10 Burpees, and continue this fashion until your team completes 10 rounds
C. Competition Phase:
LP1 + LP2 + Zone 1 Recovery
5 Sets of the following:
25 seconds of Prowler Pushes, rest 5 minutes between sets.
+
rest 15 minutes
+
5 Sets of the following:
10 Squat Cleans/15 Chest to Bar Pull Ups, rest 6 minutes between sets
+
10 Minutes on Rowing Machine
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