"Monday is Great Day to Start Your Week off at Vagabond"(6.10.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. 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.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
*Kathleen’s First Pronated Strict Pull Up*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats facing wall
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Flexors
A. Deadlift @ 30×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30 between sets.
B2. Supinated Pull Ups AMRAP(-1) x 3 sets, rest 1:30 between sets.
Negative Pull Ups/Ring Rows + Bicep Curls for those who cannot do Strict Pull Ups
C1. Close Grip Bench Press @ 30×1, 3-5 repetitions x 3 sets, rest 1:30
C2. DB Powell Raises @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1:30
B. Fitness Phase:
Bend CP + Bend + Lactate Based
A. Clean Deadlift Cluster, 2.2.2 x 3 sets, rest 2 minutes between sets.
B. 2 Touch N Go Power Cleans @ 70%, on the minute, every minute, x 10 minutes.
C. For Time of the following:
Run 400 Meters
25 Power Cleans @ 95/65
Run 400 Meters
Make these Power Cleans touch n go, and try to go unbroken through all 25 repetitions. This is a Lactate Tester, and we want to see an effort of no stopping throughout the workout. If you cannot run, then we will have you Row 500 Meters at a high effort
C. Competition Phase:
Squat Snatch Intense + Bsqt/Wghtd Chin + DB Press/PC + Airdyne lend
A. Squat Snatch, work up to the following, 50% x 1 rep, 55% x 1 rep, 60% x 1 rep, 65% x 1 rep, 70% x 1 rep, 75% x 1 rep, 75% x 1 rep, 80% x 1 rep
B1. High Bar Back Squat @ 20×1, 3-5 repetitions x 3 sets, rest 1:30
B2. AMRAP Strict Pronated Pull Up x 3 sets, rest 1:30
C1. Strict Press @ 30×1, 3-5 repetitions x 3 sets, rest 1 minute.
C2. Back [email protected] 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
D. Airdyne @ 90%, 40 seconds x 3 sets, rest 4 minutes between sets.
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