"Lifestyle Phase: Mono-Aerobic Effort + Fitness Phase: Multi-Aerobic Effort"(10.8.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 2013. There are no more than 5-7  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:
Competition Phase Prep
3 Minutes of zone 1 work
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
wall squats
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Core + Aerobic Based
A1. Deadlift @ 30×1, 6-8 repetitions x 3 sets, rest 45 seconds
A2. DB Bent Over Row @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 45 seconds.
A3. Russian Kettlebell Swings, 12-15 repetitions x 3 sets, rest 60 seconds
Concentrate on Hip Extension
B. 12 Sets of the following on Rowing Machine:
90% @ 30 seconds
50% @ 30 seconds
B. Fitness Phase
Aerobic Sessions + CrossFit Testers Mixed Modal
3 Sets of the following @ High Aerobic Effort:
Airdyne 25 Calories(Men)/20 Calories(Women)
15 Kettlebell Swings
20 Burpees
15 Kettlebell Swings
Airdyne 25 Calories(Men)/20 Calories(Women)
Rest 5 Minutes between sets
C. Competition Phase
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. 2 Board Close Grip Bench Press @ 20×1, 2-3 repetitions x 5 sets, rest 2:30 between sets.
B1. Weighted Ring Dips @ 20×1, 3-4 repetitions x 4 sets, rest 1 minute.
B2. Pendalay Barbell Bent Over Row @ 30×1, 3-4 repetitions x 4 sets, rest 1 minute.
C. AMRAP Kipping Handstand Push Ups x 4 sets, rest 3 minutes between sets.
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