"Next Vagabond Beginners Class: April 20th"(3.31.2015)

Vagabond CrossFit Beginners Class Starts Monday, April 20th, 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, April 20th, 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
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3-5 minutes of group class warm-up: Front Squat Positioning and Holding with both Groups
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3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
Group Class Warm-Up: Front Squat Positioning Review
4 Sets of the following @ progressive intense build up each set:
70%-80%-85%-90% every set build up:
25 Cal Airdyne or 12 Cal Assault
15 Sit-Ups
20 Burpees
15 Kettlebell Swings
20 Goblet Squats
Rest 4 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
AMRAP 18 Minutes of the following:
Row 750 Meters
30 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
30 Wall Balls
30 Kettlebell Swings
30 Sit-Ups
Continue this fashion until the 18 minutes is over, so if you make it thru one round, then start back at the rowing machine
C. Competition Phase
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A. Gymnastics Prep Warm-Up:
3 Sets of the following
A1. Handstand-Walking x 50 Feet-25 Feet Up and Back Marker
A2. Muscle-Ups, 4-6 reps
A3. 2 Rope Climbs, using legs
B. High Bar Back Squat @ 80%, 5 sets of 2 reps, rest 2-3 minutes between sets.
Focus on keeping weight for all sets and driving out of bottom
C. Snatch Pull + Power Snatch @ 80%, on the minute, every minute x 12 minutes + 2 snatch pull + 1 Power Snatch
D. Clean and Jerk @ 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, 90% x 1 x 1 set, rest as needed between sets.
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E. 5 Sets @ 85%-Think Pacing because weight will get heavier and harder:
7 Front Squats
7 Hang Power Cleans
7 Shoulder to Overhead
Row 250 Meters
Rest 1:1 Interval
Round 1: 155/95 lbs
Round 2: 175/105 lbs
Round 3: 185 lbs/115 lbs
Round 4: 195 lbs/125 lbs
Round 5: 205 lbs/135 lbs
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