"Next Vagabond Beginners Class: January 26th"(1.9.2015)
Vagabond CrossFit Beginners Class Starts Monday, January 26th, 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, January 26th, 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
3-5 minutes of the following:
row 100 meters
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Double or Single Leg)/Upper Body Pull(Row) + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A1. DB Split Squats @ 20×1, 6 reps/each side x 3 sets, rest 1 minute.
Compare to December 26th
A2. DB Tripod 3 Point Row @ 30×1, 8 reps/each side x 3 sets, rest 1 minute.
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. Sorensen Hold, 50 seconds x 3 sets, rest 1 minute between sets.
C1. DB Powell Raises @ 30×1, 10 reps/each side x 3 sets, rest 45 seconds between sets.
C2. DB Bench Single Arm Press @ 22×2, 8-10 reps/each side x 3 sets, rest 45 seconds between sets.
B. Fitness Phase
Squat Intense/Upper Body Push(Seated or Standing) + Upper Body Push Assistance/Core + LP2
A1. High Bar Back Squat @ 22×1, 3-5 reps x 3 sets, rest 1 minute between sets.
A2. DB Seated Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to December 26th
B1. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Look at January 2nd
B2. AB Wheel Roll-Outs or Stability Ball Roll-Outs, 10-12 reps x 3 sets, rest 1 minute between sets.
C. Every Minute on the Minute for 12 Minutes of the following:
Odd Minute: 30 Second AMRAP Double Unders or Singles
Even Minute: 30 Second Plank Holds
C. Competition Phase
Gymnastics Skill Prep Work + Front Squat Intense + Snatch + Clean and Jerk OTMEM + OTMEM Deadlift/Squat Based CP Battery(Muscle-Up Based)
A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 35 Seconds, rest as needed.
2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.
3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
Rest 12 Minutes
B. High Bar Back Squat 1 rep max in High Bar Back Squat work to heavy or max.
Go by feeling on this one, if want to go for a max, go for it, if not, stay where your at
C. Clean and Jerk, 80% x 1 rep @ ground, 55% x 3 from below knee, 80% x 1 from ground, 60% x 2 reps from below knee, 85% x 1 rep from ground, 65% x 1 from below knee, 90% x 1 from ground, rest 1:30 between sets.
D. 3 Sets of the following @ 85%:
20 Calorie Airdyne or 10 Calorie Assault
10 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps @ 24/20 inches
15 Handstand Push-Ups—These can be kipping
20 Calorie Airdyne or 14 Calorie Assault
Rest 1:1 interval, if takes you 3 minutes, then you rest 3 minutes
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