"Next Vagabond Beginners Class: Monday, August 31st, 2015(8.18.2015)

Vagabond CrossFit Beginners Class Starts Monday, August 31st, 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 31st, 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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John R.

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 Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 7-9 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. DB Bent Tripod Row, 8/each arm x 3 sets, rest 1 minute between sets.
A3. Glute Bridges 15 reps x 3 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
400 Meter Run or 2 Minute Assault/Airdyne-Athlete Choice
15 Burpees
35 Second Plank Hold
15 Box Jumps
Rest 1 Minute between sets
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Hang Power Clean 6 reps, 4 reps, 3 reps, 2 reps, rest 1 minute between sets.
Work to a heavy set of 2 reps for the Hang Power Clean
B1. Front Lean Rest or Front Lean on Rings, 60 seconds total x 3 sets, rest 1 minute between sets.
B2. DB Bent Over Row, 6/each arm x 3 sets heavy, rest 1 minute between sets.
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C. 3 Sets of the following:
Run 400 Meters or Row 400 Meters
10 Power Snatches @ 125/85 lbs, 95/65 lbs-Unbroken is Goal
Rest 90 Seconds between Sets
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 75% x 4 sets, rest as needed.
B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets
C. Push Press, 80% x 5 reps x 5 sets, rest as needed between sets.
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D. Pull-Up Complex of the following:
1 L-Sit Pull-Up + 2 Strict Pull-Ups + 3 Strict Chest to Bar Pull-Ups + 4 Kipping Regular Pull-Ups + 5 Toes to Bar Kipping x 4 sets, rest 2 minutes or as needed between sets. These do not have to be unbroken on every set, just make sure all reps are good and clean.
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E. Complete the following: Inspired by Ben B.
From 0:00 to 6:00 Minutes Complete the following:
15 Clean and Jerks @ 135/95 lbs Unbroken
For Every Rep Broken Up, you must complete 10 lateral burpees
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From 6:00-12:00 Minutes Complete the following:
12 Clean and Jerk @ 155/115 lbs Unbroken
For Every Rep Broken Up, you must complete 10 lateral burpees
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From 12:00-18:00 Minutes Complete the following:
9 Clean and Jerks @ 185 lbs/135 lbs Unbroken
For Every Rep Broken, you must complete 10 lateral burpees
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