Vagabond CrossFit Beginners Class Starts Monday, December 7th, 2015. 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, December 7th, 2015. There are no more than 6-8 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A. Deadlift, 1 rep x 5 sets @ 90% of 1RM, rest 1 minute between sets.
Get 1RM from July 30th or October 22nd
B1. Ring Rows or Strict Pull-Ups, 6-10 reps x 3 sets, rest 1 minute between sets.
B2. DB Curls, 8-10 reps @ 40×1 x 3 sets, rest 1 minute between sets.
C. For Time of the following:
21/18 Calorie Airdyne
21 Kettlebell Swings
21/18 Calorie Airdyne
18 Kettlebell Swings
21/18 Calorie Airdyne
15 Kettlbell Swings
21/18 Calorie Airdyne
12 Kettlebell Swings
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 3 reps x 4 sets @ 75%, rest 1 minute between sets.
Please follow %’s, there is a point to the percentages
B1. Snatch Deadlift, 100% x 5 reps x 3 sets, rest 45 seconds between sets.
B2. DB Bench Press, 10-12 reps x 3 sets, rest 45 seconds between sets.
Compare to November 17th or November 24th
C. For Time of the following:
30 Cal Row
25 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs, 75/45 lbs
20 Cal Row
15 Shoulder to Overhead @ 135/85 lbs, 105/75 lbs, 85/55 lbs
10 Cal Row
5 Shoulder to Overhead @ 155/95 lbs, 115/85 lbs, 105/65 lbs
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
B. Squat Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
C. Clean and Push Press, 70%, 1.1 x 4 sets, rest 1-2 minutes between sets.
D1. Overhead Squat, 85% of best 1RM Snatch, 3 reps x 4 sets, rest 2 minutes between sets.
D2. Bar Muscle-Up(1 rep) + Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(4 reps) + Toes to Bar(8 reps) x 4 sets, rest 2 minutes between sets.
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E. 12 Rounds for time of the following:
5 Box Jumps @ 30/24 inches
3 Strict Handstand Push-Ups
1 Power Clean @ 225/155 lbs
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