"Next Vagabond Beginners Class + 7:35 pm Regular Group Class"(3.11.2015)

Vagabond CrossFit Beginners Class Starts Monday, March 23rd, 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 23rd, 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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift, 4 sets of 1 rep @ 90% of your max, rest 90 seconds between sets.
Look at 1 Rep Max Score from January 7th
Work to Heavy Single on this Movement thru all sets
B1. DB Bent Bent Over Row @ 20×1, 8/each arm x 3 sets, rest 60 seconds between sets.
B2. DB Bench Press, 5-7 reps x 3 sets, rest 60 seconds between sets.
Go up in weight from last week
C. 3 Sets of the following @ 90%:
AMRAP 2 Minutes of the following:
10 DB Front Squats @ Moderate Weight or Barbell Thrusters @ 75/45 lbs
6 Push-Ups or Scaled Push-Ups(Banded)
Rest 1 Minute between sets
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Push Press, touch n go reps x 3 reps x 5 minutes, use heavy weight which will be different for every athlete.
B1. DB Split Squats @ 30×1, 8/each leg x 3 sets, rest 1 minute between sets.
B2. Strict Anyway Pull-Ups, 6-12 reps x 3 sets, rest 1 minute between sets.
Perform Lat Pull-Downs, 12-15 reps x 3 sets as replacement for Pull-Ups
B3. DB Powell Raises @ 30×1, 8-12/each arm x 3 sets, rest 1 minute between sets.
C. Tabata Push-Ups, 20 seconds on/10 seconds off x 8 sets–
People can scale to Banded Push-Ups
C. Competition Phase
Zone 1 Work or Maximum Aerobic Light Duration + Intensity Low
A. High Bar Back Squat, 80% x 1 rep x 2 sets, 85% x 1 rep x 2 sets, 90% x 1 rep x 1 set, rest as needed between sets
B. For Light Work + Skill Work @ 80%
3-4 Sets of the following:
Row 750 Meters
5 Muscle Ups
Rest Day or Zone 1 Day or Mobility Day
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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