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 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.
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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 coach option
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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
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift, 4-6 reps x 3 sets, rest 1:30 between sets.
Compare to 5-7 reps from last week from Deadlit
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B. 10 Minutes @ 75% effort:
15 Cal Airdyne
10 Goblet Squats
5 Pull-Ups or 5 Push-Ups or 5 Box Jumps-Athlete Choice
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Rest 5 Minutes
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15 Sets of the following:
30 Seconds Airdyne @ 90%
15 Seconds Left Side Bridge
15 Seconds Right Side Bridge
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C. Accumulate 3 Minutes in Total of Hollow Holds, only can hold 20 seconds at a time.
B. Fitness Phase
CrossFit Tester/Community Builder + Core
8 Minute AMRAP of the following:
12 Cal Row or Run 200 Meters
8 Pull-Ups or 8 Burpees
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Rest 4 Minutes
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8 Minute AMRAP of the following:
12 Cal Row or Run 200 Meters
5 Single Arm DB Push Press Right
5 Single Arm DB Push Press Left
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Rest 4 Minutes
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8 Minute AMRAP of the following:
12 Cal Row or Run 200 Meters
8 Pull-Ups or 8 Burpees
C. Competition Phase
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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