Vagabond CrossFit Beginners Class Starts Monday, June 1st, 2015. 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, June 1st, 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 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 Run Skill Warm-Up:
1. Strict Press
2. Push Press
3. Push Jerk
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
A1. Close Grip Bench Press, 2 reps x 4 sets, rest 1 minute between sets.
Compare to April 28th, 2015
A2. Plank Holds x 90 seconds total accumulation x 4 sets, rest 1 minute between sets.
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B. 4 Sets of the following @ increasing effort: 70-80-90-100%:
250 Meter Row
15 Thrusters @ 75/45 lbs or DB Thrusters
250 Meter Row
15 Burpees
Rest 1:1 Interval
B. Fitness Phase
Maximum Aerobic Power Sessions
A1. High Bar Back Squat, 65% of 1RM 8 reps x 3 sets, rest 1 minute between sets.
A2. Hollow Hold Clusters, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 1 minute between sets.
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B. 4 Sets of the following @ increasing effort: 70-80-90-100%:
200 Meter Run
15 Hang Power Snatches @ 95/65, 75/45
15 Lateral Burpees
200 Meter Run
Rest 1:1 Interval
C. Competition Phase
I. Regionals Training 2015
Squat Intense + Snatch Intense + Clean and Jerk Intense + Aerobic/CP Battery
A1. Squat Snatch Cluster, 1.1 x 5 sets- 1 minute between sets.
Take only 40 seconds in total to hit both Clusters
Start Moderate, then work up to the weight you will be using in Regionals Event 4
So a set could look like: You hit 185 lbs for first repetition, then put weight on, and hit 195 lbs
B. Front Squat of the following:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
C1. Run 200 Meters @ 90% x 5 sets, rest 30 seconds between sets.
C2. Strict Handstand Push-Ups, 8-10 reps total x 5 sets or Wall Balls, 18-20 reps x 5 sets, rest 60 seconds between sets.
C3. Overhead Walking Lunge Axle Bar x 25 Feet x 5 sets @ 155/105 lbs x 5 sets, rest 2 minutes between sets.
II. Opens Training 2016
Jerk Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. Push Press Touch N Go Repetitions, 3 reps x 5 sets, rest as needed between sets.
B1. Deadlift, 3,2,1,2,1 rest 1;30 between sets.
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2, rest 1:30 between sets.
People can scale up to 3 inch depth for Men, 6-8 reps
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Sprint @ Airdyne
Even: 10-12 Chest to Bar Pull-Ups
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Row Sprint @ Airdyne
Even: 10-12 Toes to Bar
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd: Run 100 Meters
Even: 2-3 Muscle-Ups or 8-10 Dips or Assisted Muscle-Ups
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