*Vagabond Olympic Lifting Class on Monday, September 23rd @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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, October 7th, 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 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
handstand walking x 10-15 ft.
TGU x 1/side
Reverse hyper x 6-8
10 pulls on rower
+
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
goblet squat
db ext. rot.
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic based
A1. Front Squat @ 30×1, 4 sets of 4 reps, stay at same weight for all 4 sets, rest 1 minute.
Beginner Squatting Techniques Replacement: Goblet Squats @ 30×1, 10-12 repetitions x 4 sets, superset with db tricep extensions(Discretion by Coach on Duty)
Go up slightly from September 9th, 2013
A2. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 4 sets, rest 1 minute.
B. 3 Sets of the following @ High Aerobic Effort:
Airdyne 20 Calories(Men)15 Calories(Women)
Burpees 10-15 repetitions
Run 200 Meters
Rest 90 seconds between sets
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A1. Deadlift @ 30×1, 80% of 1RM, 4 reps x 5 sets, rest 1 minute between sets.
Beginner Deadlift Progressions: People with hip flexion or extensions problems, must lift from raised blocks
A2. Weighted Ring Dips @ 30×1, 3-4 repetitions x 5 sets, rest 1 minute between sets.
Advanced: Weighted Ring Dip RX
Intermediate: Perform Regular Ring Dips @ 20×1, 6-8 repetitions
Beginners: Seated DB Press @ 30×1, 6-8 repetitions
C. 4 Sets of the following:
5 Deadlifts @ 155 lbs/105
5 Burpees
Sprint 100 Meters
Rest 3 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 22×1, work to a heavy single.
This means you will work to a heavy single quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy single. This is not a max effort.
B. Power Snatch, on the minute, every minute x 15 minutes of 2 touch n go repetitions. Choose a weight and stay there. These can be moderate to tough, your choice.
C. Overhead Squats @ 30×1, 1 tough rep x 5 sets, rest 2-3 minutes between sets.
Choose a weight and stay at weight for all 5 sets
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