"Next Vagabond Beginners Class: Monday, December 7th"(11.10.2015)

Vagabond CrossFit Beginners Class Starts Monday, December 7th, 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, December 7th, 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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December Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 5 reps x 3 sets @ 75% of 1RM, rest 1 minute between set.
Get 1RM from July 30th or October 22nd
A2. DB Row Moderate, 8-10 reps/each arm x 3 sets, rest 1 minute between set.
A3. Strict Mix Grip Pull-Ups, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale to negative pull ups, 1.1.1 x 3 sets or lat pull down, 10-12 reps x 3 sets
B. 3 Sets of the following @ Moderate Effort: Total Time: 15 Minutes
60 Seconds of Russian Kettlebell Swings
Rest 15 Seconds
60 Seconds Airdyne/Assault
Rest 45 Seconds
60 Seconds Box Jumps or Step-Ups
Rest 60 Seconds
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 75%, 5 reps x 5 sets, rest 1 minute between sets.
Up from 5% from last week, please follow %’s, there is a point to the percentages
B1. Snatch Deadlift, 90% of best snatch, 5 reps x 3 sets, rest 45 seconds between sets.
B2. Push-Ups, 8-15 reps @ 30×1, or Box Push-Ups, 8-12 reps x 3 sets, rest 45 seconds between sets.
People can scale up to Ring Push-Ups for same amount of repetitions
C. 3 Sets of the following @ Moderate Effort: Total Time: 15 Minutes
60 Seconds Row
Rest 15 Seconds
60 Seconds Burpees
Rest 45 Seconds
60 Seconds Hang Power Cleans @ 95/65 lbs
Rest 60 Seconds
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch Cluster, 80% x 1 x 7 sets, rest as needed.
B. Clean and Jerk, 80% x 1 x 7 sets, rest as needed.
C1. Good Morning Barbell(Hip Width) x 8-10 reps x 3 sets @ 30-40% of best back squat, rest 1 minute
C2. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute.
D. Handstand Push-Up Complex of the following:
Strict Handstand Push-Up Depth(3 reps) + Kipping Handstand Push-Up Depth(5 reps) x 5 sets, rest 2 minutes or more between sets-Athlete Chooses Depth Appropriate for Themselves
+
E. Complete the following of:
5-7 Bar Muscle-Ups
6 Squat Snatches @ 155/105 lbs
1 Legless Rope Climb
Rest 2-3 minutes between sets
Complete the following of:
15-20 Chest to Bar Pull-Ups
5 Squat Snatches @ 175/125 lbs
1 Legless Rope Climb
Rest 2-3 minutes between sets
Complete the following of:
20-25 Toes to Bar
4 Squat Snatches @ 185/140 lbs
1 Legless Rope Climb
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