"Monday Means=Back to Vagabond"(7.15.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 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.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
Back Extensions, 3 sets of 10 reps
Muscle Snatch + Overhead Squat, 3 sets of 5 reps
Handstand Push Ups, 3 sets of 5 reps
90 Degree Quad Stretch
Lifestyle + Fitness Phase Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats x 5 reps
single unders x 10 reps
plank walk outs x 5 reps
II. Phases of Strength and Conditioning:
A. Lifestyle Phase:
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 7-9 repetitions x 3 sets, rest 2 minutes between sets.
B. Close Grip Bench Press @ 20×1, 2-3 repetitions x 3 sets, rest 2 minutes between sets.
C. AMRAP 10 Minutes of the following:
10 Kettlebell Swings
10 Abmat Sit Ups
10 Calorie Airdyne
B. Fitness Phase:
Bend CP + Upper Body Pull + Lactate Based
A. Above Knee Power Clean, work to a heavy single. No More than 7 Sets.
B. DB Bent Over Row @ 30×1, 6-8 repetitions/each arm x 5 sets, rest 1 minute.
C. 3 Sets of the following:
30 Seconds of Hang Power Cleans @ 95/65, 75/45
30 seconds of No Push Up Burpees
Rest 4 minutes between sets
C. Competition Phase:
Snatch Intense + Clean and Jerk Moderate + Back Squat Moderate/Upper Body Pull + Upper Body Pull Battery
A. Mid Thigh Squat Snatch, work to heavy single. No More than 5 sets.
B. Above Knee Power Clean + Push Jerk @ 205 lbs/145 lbs x 1 rep on the minute, every minute x 10 minutes.
C1. High Bar Back Squat @ 22×1, 2 reps x 5 sets, rest 2 minutes.
C2. Pendalay Barbell Rows @ 30×1, 3-4 repetitions x 5 sets, rest 2 minutes.
D. 3 Repetitions Every Minute x 10 Minutes of L-Pull Ups(Supinated or Pronated)
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