"Next Vagabond Beginners Class: June 2nd"(5.13.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 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, June 2nd, 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 z1 work
+
3-5 minutes of mobility work
Coach’s Choice
+
3-5 minutes of workout prep
Run 100 Meters
5 Indian Push-Ups
5 Wall Angels
Row 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
8 Minutes of the following @ 80% Aerobic:
100 Meter Run
8 Deadlifts @ 135/95, 95/65
4 Step Down Box Jumps
+
Rest 4 Minutes
+
10 Minutes of the following @ 80% Aerobic:
Run 100 Meters
10 Kettlebell Swings
10 Walking Lunges
+
Rest 5 Minutes
+
8 Minutes of the following @ 80% Aerobic:
100 Meter Run
8 Burpees
4 Plank-Walk-Outs
B. Fitness Phase
CrossFit Tester: For the Record Books
Four Rounds of the following:
100 Meter Run
12 Thrusters @ 95/65, 75/45 lbs
8 Lateral Burpees
or
Scaled Up Phase Workout:
Four Rounds for time of the following:
Run 400 Meters
10 Hang Power Cleans @ 135 lbs/95 lbs
10 Toes to Bar
C. Competition Phase
AM Session:
Zone 1 + Mobility + Zone 1 Work
Light Run @ 15 Minutes @ Zone 1 Effort
+
10 Rounds of the following @ moderate effort:
25 Double Unders
8 Toes to Bar Unbroken
+
Light Run @ 15 Minutes @ Zone 1 Effort
PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A1. Deadlift, 3 reps x 4 sets, rest 2 minutes between sets. Make these heavy.
A2. Strict Press, 3 reps x 4 sets, rest 2 minutes between sets.
B1. Romanian Deadlift 50%-60% of best clean, 4-5 reps x 4 sets, rest 1 minute.
B2. DB Tricep Extensions @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
C. Burpee Box Jumps x 3 Minute AMRAP
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