"Maximum Aerobic Power Sessions Thursday"(12.27.2012)
*Schedule for the Remainder of the Week*
Thursday, December 27th: Regular Schedule
Friday, December 28th: Regular Schedule
Saturday, December 29th: Regular Schedule
Sunday, December 30th: Regular Schedule
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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:
5 minutes of mobility work
*ankles, hips, thoracic ext., adductors
+
4-5 minutes of movement prep
wall squats x 5 repetitions
seated db ext. rot x 5 repetitions/each side
strict chin ups x 3 repetitions
row 150 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions: 30 seconds/30 seconds off x 10 sets
10 sets of the following:
30 seconds of the following:
Rowing for Meters
Rest 30 Seconds
30 seconds of the following:
Air Squats
Rest 30 Seconds
30 seconds of the following:
Russian Kettlebell Swings
Rest 30 seconds
30 seconds of the following:
Jump Rope Singles
Rest 30 seconds
B. Fitness Phase:
MAP Sessions: 30 seconds/30 seconds off x 10 sets
10 sets of the following:
30 seconds of the following:
Rowing for Meters
Rest 30 Seconds
30 seconds of the following:
Step Down Box Jumps
Rest 30 Seconds
30 seconds of the following:
Russian Kettlebell Swings
Rest 30 seconds
30 seconds of the following:
Jump Rope Doubles
Rest 30 seconds
C. Competition Phase:
Rest Day or Mobility
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Post Results to Nutrition Page.