Day 25 of VB No Grain Challenge
 

 *Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. 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. Claases 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:
7 minutes of mobility prep work
*ankles, hips, upper back, scap. retraction
+
4-5 minutes of
Row 100 Meters
Air Squats x 5 reps
Burpees x 3 reps
Strict Pull Ups x 1 rep
+
Quick Rowing Review
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core Rotational/Scap + Running MAP Basded(Couple Modalities)
A1. Hollow Holds x 30 seconds x 3 sets, rest 1 minute between sets.
A2. DB External Rotations @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
Row 500 Meters
50 Anchored Sit-Ups
B. Fitness Phase:
MAP High Percentage:
5 Sets of the following:
Run 100 Meters, Row 150 Meters or 75 Single Unders(Athletes’ Choice of One)
20 Wall Balls
*Rest 1:00 Minute*
+
Rest 5 Minutes
+
5 Sets of the following:
10 DB Cleans @ 30, 35, or 40 for men/ 15, 20, 25 for women
Run 100 meters, Row 150 Meters, or 75 Single Unders(Athletes’ Choice of One)
*Rest 1:00 Minute*
+
Rest 5 Minutes
+
5 Sets of the following:
7-10 Pull Ups
Run 100 Meters, Row 150 meters, or 75 Single Unders(Athletes’ Choice of One)
*Rest 1:00 Minute*
C. Competition Phase:
Aerobic Restoration or Mobility
1. Row, Bike, Airdyne, or Run x 20 Minutes
2. Mobility x 20 to 30 Minutes
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