"June 24th Beginners Class Sold Out, Next Beginners Class on July 15th"(6.24.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 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, July 15th, 2013. There are no more than 5-6 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:
Lifestyle + Fitness Phase Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
1 Way Shoulder Stretch
3-5 minutes of workout prep
wall squats x 5 reps
walking lunge step x 10 reps
strict push ups x 5 reps
Competition Phase Warm-Up:
3 minutes of z1 work
3-4 minutes of dynamic prep warm-up
2 Rounds of the following skill warm-up
Strict T2B x 8-10 repetitions
GHD Sit Ups x 10-12 repetitions
Fast Kipping HSPU x 8-10 repetitions
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Press Intense + Aerobic Based
A. Deadlift @ 30×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
B. Close Grip Bench Press @ 75% to 85% of 1 Rep Max, complete 1 rep every 30 seconds for 12 minutes.
C. 3 Rounds for time of the following:
Row 500 Meters
15 Deadlifts @ 155/105, 115/75
B. Fitness Phase:
Bend CP + Upper Body Pull + Lactate Based
A. Clean Grip Deadlift x 1 rep + Power Clean x 1 rep + 1 Push Jerk @ 70% x 4 sets, rest 3 minutes between sets.
B. DB Bent Over Row @ 30×1, 6-8/each arm x 3 sets, rest 2 minutes between sets.
C. 7 Minute AMRAP of the following:
7 Deadlifts @ 225/135
7 Box Jumps
C. Competition Phase:
Snatch CP + Gymnastics Tester
A. Snatch, 1 Rep Max, 15 Minute Time Limit.
Compare to April 19th, 2013
B. 10 Rounds for time of the following:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 70 lbs
Compare to April 9th, 2013
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