"Final CrossFit Opens Workout 13.5"(4.6.2013)

*CrossFit Opens Workout 13.5 @ Vagabond @ 9:00 am*

We will be running the second edition of the Crossfit Opens for 13.5 at Vagabond @ 9:00 am. The first heat will start at 9:05 am, so please come in early to get assigned to a heat. The doors will be open at Vagabond by 8:15 am, so please come in to stretch, mobilize, and get ready for the Opens Workout. The workout is 4-8 minutes long, and looking at multiple heats for the morning classes. Throughout the morning, we will need judges for each heat, so when you are not performing the workout, you will help judge the athlete going at that time period. The heats will be fast and quick, so except to be out of Vagabond earlier than last week!

*Everyone is Welcome to take part in these Workouts: All Phases Are Welcome and All Workouts Can Bs Scaled*

We are asking and making it Mandatory that everyone Judges at least one heat, especially if you workout and perform the workout, YOU MUST JUDGE IN ONE HEAT!

Let’s Get Ready Vagabond!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 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 Opens Workout 13.5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Opens Workout 13.5
AMRAP 4 Minutes of the following:
15 DB Thrusters @ moderate weight
15 Ring Rows
*If you pass 90 repetitions in the first 4 minutes, then you move onto a 8 minute am rap, and goal is to complete 180 repetitions in that time slot. If you complete 180 repetitions in 8 minutes, then you move onto 12 minutes and 270 repetitions, and so on in the same fashion.*
B. Fitness Phase:
Opens Workout 13.5
AMRAP 4 Minutes of the following:
15 Barbell Thrusters @ 100/65
15 Chest to Bar Pull Ups
*If you pass 90 repetitions in the first 4 minutes, then you move onto a 8 minute am rap, and goal is to complete 180 repetitions in that time slot. If you complete 180 repetitions in 8 minutes, then you move onto 12 minutes and 270 repetitions, and so on in the same fashion.*
*Scaled Movements for all Phases*
If you do not care about putting in score to the CrossFit Games Site, then you are allowed to substitute Regular Chin Over Bar Pull Ups, Jumping Chest to Bar Pull Ups(6 inch reach), or Ring Rows
C. Competition Phase:
Opens Workout 13.5
AMRAP 4 Minutes of the following:
15 Barbell Thrusters @ 100/65
15 Chest to Bar Pull Ups
*If you pass 90 repetitions in the first 4 minutes, then you move onto a 8 minute am rap, and goal is to complete 180 repetitions in that time slot. If you complete 180 repetitions in 8 minutes, then you move onto 12 minutes and 270 repetitions, and so on in the same fashion.*
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