"New Template for Competition Phase + Schedule for Holiday Week"(7.1.2013)

*Schedule for Holiday Week*

1. Monday, July 1st: Regular Scheduled Classes

2. Tuesday, July 2nd: Regular Scheduled Classes

3. Wednesday, July 3rd: Regular Scheduled Classes

4. Thursday, July 4th: 9:00 am Class Only

5. Friday, July 5th: 9:00 am-1:00 pm Open Gym Format

6. Saturday, July 6th: Regular Scheduled Classes

7. Sunday, July 7th: Regular Scheduled Classes

*Competition Phase New Template Programming*

We will be starting a new 9 week cycle for the Competition Phase Programming. The following will be the focus on our new template for our programming.

1. Snatch + Clean CP Work

2. Front Squat Percentage CP Work

3. Upper Body Pressing: Jerk Based

4. Aerobic Based Training Work

5. Upper Body Pull + Upper Body Push Battery

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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, July 15th, 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:
Warm up
butterfly pull up work
back extensions
double unders
ring dips (strict + kipping)
Lifestyle + Fitness Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
shoulder press
push press
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Tester + Press + Aerobic Based
A. Deadlift @ 20×1, in a 15 minute time limit build to a heavy single.
B. Close Grip Bench Press @ 30×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
C. 10 Minute AMRAP of the following:
6 Kettlebell Swings
8 Air Squats
10 Abmat Sit Ups
B. Fitness Phase:
Bend CP + Upper Body Pull + Lactate Based
A. Snatch Grip Deadlift x 1 rep + Power Snatch x 1 rep @ moderate weight x 4 sets, rest 2 minutes between sets.
B. Weighted Pronated Pull Ups @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
C. 3 Sets of the following:
30 Second Airdyne Sprint
15 Kettlebell Swings
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. Power Snatch, 1.1.1, build to a tough set. No More than 5 sets.
B. Squat Clean + Split Jerk @ 70%, 1 rep every minute for 10 minutes.
C1. High Bar Back Squat @ 20×1, 5 reps @ 70% x 4 sets, rest 3 minutes.
C2. Weighted Pronated Pull Ups @ 20×1, 4-6 repetitions x 4 sets, rest 3 minutes.
D. Complete the following:
10 Minutes of the following:
Every Minute on the Minute Complete:
5 Chest to Bar Pull Ups
5 Burpees
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