Vagabond CrossFit Beginners Class Starts Monday, March 30th, 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, March 30th, 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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Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Front Lean Rest or Plank Hold
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Row or Airdyne
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Upper Body Push/Grip+ Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat, 1 rep x 4 sets, rest 1:30 between sets.
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
Work to heavy single for each weight—no pause in bottom
B1. Strict Ring Rows, 8-12 reps x 3 sets, rest 1 minute between sets.
B2. Deadbug Variations, 12 reps in total(6/each side) x 3 sets, rest 1 minute between sets.
C. 4 Sets of the following @ 95%:
1 Minute Airdyne/Assault
Rest 5 Seconds
30 Seconds AMRAP Burpees
Rest 90 seconds between sets
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Thruster from Rack, 3 reps x 3 sets, rest 1-2 minutes between sets.
B1. DB Seated Press @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
B2. DB Curls @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
B3. DB Tricep Extensions @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
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C. Row 250 Meters, Rest 2 minutes, Row 250 Meters, rest 2 minutes, Row 250 meters, Done—This is an all out effort!
C. Competition Phase
CrossFit Open 15.3 Workout
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