Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 2014. 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, March 31st, 2014. 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 vbcrossfit@gmail.com 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
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
4-6 minutes of the following:
5 kb snatch/each side
3-4 strict ring pull ups
run 100 meters
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
RDL
double unders
strict shoulder press
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning
A1. High Bar Back Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
A2. DB Tripod Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B1. DB Bench Press Heavy @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C. Every Minute on the Minute x 10 minutes, Row 100-125 Meters @ 85%
If takes you 35 seconds, then rest 25 seconds
B. Fitness Phase
Bend Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Hang Squat Clean, 10 minute time limit, build to tough single, not a 1 rep max.
B1. High Bar Back Squat @ 30×1, 3-4 reps x 3 sets, rest 1:30 between sets.
B2. Heavy Single Arm DB Row @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C1. DB Walking Lunges @ 11×1, 6-8 each leg x 3 sets, rest 1 minute.
C2. DB External Rotations @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day or 14.3 Workout
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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