"CrossFit Tester/Team Workout"(5.4.2013)

*Saturday, May 4th, 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
+
Review of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Team Workout

Teams of Three Complete the following:
6 Sets of the following:
60 Seconds of Calorie Row or Airdyne Calories
60 Seconds of Burpees
60 Seconds of Goblet Squats
Rest 60 seconds
All Team Members work at one time. This meaning Team Member 1 does calorie row, Team Member 2 does Burpees, and Team Member does Goblet Squats. They switch after 60 seconds to the next station, and one set is complete when all three team members complete calorie row, burpees, and goblet squats.

B. Competition Phase:
LP1 + LP2 + Zone 1 Recovery

5 Sets of the following:
30 seconds of Prowler Sled Pushes, rest 5 minutes between sets
Load 70 lbs for men/35 lbs for women
+
rest 10 minutes
+
5 Sets of the following:
5 Power Cleans @ 155 lbs/115 lbs
10 Pull Ups
5 Burpees
Rest 5 minutes between sets
+
Run 10 to 15 Minutes
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