"Next Beginners Class on September 16th"(8.19.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 2013. There are no more than 5-7 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
Lifestyle + Fitness Phase Prep
3 minutes of Zone 1 Work
3-5 minutes of dynamic prep
*hips, ankles, and glutes*
3-5 minutes of
5 face pull ups
5 wall angels
5 wall squats
run 100 meters
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B. Heavy DB Bench Press @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
C. 3 Rounds for time of the following:
100 Meter Run
10 Goblet Squats
100 Meter Run
10 Step Down Box Jumps or Step Ups
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. Deadlift @ 30×1 @ 90%. 1-2 repetitions x 3 sets, rest 2 minutes between sets.
B1. Thruster @ 95/65 lbs, 8-10 repetitions x 3 sets, rest 1 minute.
B2. Weighted Mixed Grip Pull Up @ 30×1, 4-5 repetitions x 3 sets, rest 1 minute.
C. Complete the following for time of:
3 Rounds for time of:
20 Kettlebell Swings @ 53/35
Goal is 8 minutes or less
C. Competition Phase
Snatch Intense + Clean and Jerk Mod + Back Squat Mod/Upper Body Pull + Upper Body Pull Battery
A. Power Snatch, on the minute, every minute for 12 minutes. Men use 70% of best power snatch. Women use 75% of best power snatch for 2 touch n go repetitions.
B. Squat Clean + Jerk @ 65%, 5 reps on the minute, every minute for 5 minutes.
C1. High Bar Back Squat @ moderate load, 33×1, 2 reps x 5 sets, rest 1:30.
C2. Kipping Chest to Bar Pull Ups Cluster, 5.5.5 x 5 sets, rest 1:30.
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