*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th, 2012. Contact us for more information and to sign up.*
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 July 9th . There are no more than 6-9 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.
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Dynamic Warm-Up
1 Way Shoulder Stretch
Foam Roll x 5 Minutes(Upper Back and Lats)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press @ 70% effort of 8 sets of 3, rest 45 seconds.
B1. Close grip bench press @ 20×1, 2-3 reps x 3 sets, rest 2 minutes.
B2. DB external rotation @ 30×2, 8-10 reps x 3 sets, rest 2 minutes.
C. 3 rounds of the following
15 unbroken kettlebell swings
Goal time under 4 minutes.
B. Competition Phase:
A. Snatch deadlift, 22.214.171.124.3, all heavy.
B. 1 power clean + 5 front squat + 1 jerk. I want this to be a power clean and then front squat. We are concentrating on speed of the movement and fast turnover of the elbows.
C1. Flat Db bench press @ 30×2, 3 sets of 6-8 reps, rest 2 minutes.
C2. Parallel Ring Pull Ups, start at lockout on rings, with both rings facing each other, keep this the whole time. 3 sets of 6-8 reps @ 31×0, rest 2 minutes.
D. Barbell Good Mornings, 3 sets of 6-8 reps @ 51×2, rest / minutes between sets.
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