"Next Vagabond Beginners Class: January 4th or January 11th"(12.9.2015)

Vagabond CrossFit Beginners Class Starts Monday, January 4th or January 11th, 2016. 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 4th or January 11th, 2015. 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.

Kate Welch

Kate 50

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A. Front Squat, 60%, 5 reps x 5 sets, rest 45 seconds between sets.
B1. DB Split Squats @ 20×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Ball Slams, 20 reps fast x 3 sets, rest 45 seconds between sets.
C. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 8-12 Burpees
Minute 2: 40 Seconds Row
Minute 3: 30 Seconds Jump Rope-Single Unders or Double Unders
B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A. Power Snatch, 70% x 1.1.1, 75% x 1.1.1, 80% x 1.1 x 2 sets, rest 1 minute between sets.
Total of 4 sets
B1. Clean Pull, 100% of best clean, 3 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Pronated Weighted Pull-Ups, 3-4 reps x 3 sets or Negative Weighted Pull-Ups, 3-4 reps x 3 sets, rest 45 seconds between sets.
C. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 15 Kettlebell Swings @ 70/44 lbs, 53/35 lbs
Minute 2: 40 Seconds Airdyne/Assault
Minute 3: 30 Seconds Box Jumps or Step-Ups
C. Competition Phase
3 Position Clean + Front Squat + Clean Pull + Oh Squat
A. Clean and Jerk, 80%, 1.1 rep x 5 sets, rest 1-2 minutes between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Clean Deadlift, 103% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
D1. High Bar Back Squat, 78%, 3 reps x 5 sets, rest 2 minutes between sets.
D2. 2 Fast Rope Climbs x 5 sets, rest 2 minutes between sets.
Tap N Go on Rope Climbs, work on Speed, only 1 second on ground, then right back up
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E. 5 Rounds of the following:
10 Hang Power Snatches @ 115/75 lbs
15 Burpee Box Jumps @ 24/20 inches
25 Wall Balls @ 20/14 lbs
*Rest 4-5 Minutes between Sets*
*See if you can go unbroken on Hang Power Snatches + Wall Balls on Rounds*
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