"Next Vagabond Beginners Class: Monday, August 10th"(7.21.2015)

Vagabond CrossFit Beginners Class Starts Monday, August 10th, 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, August 10th, 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.

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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 Review of Push Jerk–
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3-4 Minutes of Banded Hamstring Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Bench Press @ 22×2, 5-7 reps x 3 sets, rest 1 minute between sets.
A2. Strict Pronated Pull-Up Clusters, 3.3.2.2. x 3 sets, rest 1 minute between sets.
*Scale to Negative Pull-Ups or Lat Pull-Downs Heavy, 6-8 reps*
A3. Side Bridges, 25 seconds.each side x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
Run 400 Meters or Airdyne 40 Calories/30 Calories
25 Kettlebell Swings
25 Box Jumps
Run 400 Meters or Airdyne 40 Calories/30 Calories
B. Fitness Phase
Upper Body Press Laying/Upper Body Pull/PC + Short Aerobic
A1. Close Grip Bench Press @ 20×1, 3-5 reps x 3 sets, rest 1 minute between sets.
Compare to July 7th, 4-6 reps @ 20×1
A2. AMRAP 30 Seconds of Push-Ups x 3 sets, rest 1 minute between sets.
People can scale up to Ring Push-Ups
A3. Single Leg Glute Bridge, 8 reps/each leg x 3 sets, rest 1 minute between sets.
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B. AMRAP 12 Minutes of the following:
Row 250 Meters
8 Thrusters @ 95/65 lbs
Row 250 Meters
8 Lateral Burpees
C. Competition Phase
Strict Handstand Push-Up CP + Power Snatch CP + Power Snatch CP Battery Testing
A. Strict Handstand Push-Up, Regionals Standard, 35 strict handstand push-ups for time, we have tested before, but not at regional standard, so new testing policy.
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Rest Good Amount of Time to let Upper Body Rest A Bit
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B. Power Snatch, build to heavy single or as heavy as possible for the day.
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Rest 8 Minutes
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C. 30 Reps for time @ 85% of your Power Snatch Above
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