"New Vagabond Hoodies, Toys For Tots Donations, and Progressions Video"(11.9.2012)
Day 26 of VB No Grain Challenge
*Toys for Tots Donations will be running from this time until Mid-December Time. They accept all new gifts, which should be unwrapped, so they can decipher what presents go to which child. This is a great organization, and something all Vagabonds should be donating to within the next few weeks!*
*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 work
*ankles, hips, upper back
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Close Grip Bench Press @ 20×1, 6-8 reps x 3 sets, rest 2:00 minutes between sets.
A2. Strict Ring Rows @ 30×0, 8-10 reps x 3 sets, rest 2:00 minutes between sets.
B. AMRAP 5 Minutes of the following:
*Complete as many sets of 16 DB Walking Lunges. Everytime you finish 16 reps of DB Walking Lunges (10 each leg), rest 30 seconds, and go again.*
C. 500 Meter Time Trial(All Out Effort)
B. Fitness Phase:
Oly Tech + Lactate Tester + Zone 1 Work or Mobility
A. Snatch Progressions for Snatch Balance(Watch Video Above for Details: The Heaving Snatch Balance was skipped in this video and the SNATCH BALANCE was done twice in a row, just for a reference.)
B. Three Rounds for time of the following:
2 Power Cleans + 8 Front Squats @ 135/95, 115/80, 95/65
8-10 Burpees(Sub Airdyne x 10-12 Calories)
C. Mobility 10 Minutes(Lower Back Region)
C. Competition Phase:
Clean Intense + Bend/Press Battery + Single Leg
A. 6 sets of the following movements:
2 Halting Clean Deadlift + 2 Hang Clean(Squat)
* Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.*
B1. Hang Power Clean @ tough and heavy weight, 3 reps x 10 sets, rest 60 seconds.
*These do not have to be touch n go reps.*
B2. Close Grip Bench Press Cluster @ 20×0, 2.2 x 10 sets, rest 75 seconds.
*On the tempo, no pausing at the top, right back down.*
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