"Next Vagabond Beginners Class: Monday, January 5th"(12.16.2014)

Vagabond CrossFit Beginners Class Starts Monday, January 5th, 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, January 5th, 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 zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
run 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
5 Minutes of the following:
12 Goblet Squats
8 Burpees
Airdyne 10 Calories
+
Rest 2 Minutes
+
5 Minutes of the following:
12 Box Jumps
8 DB Strict Press
Airdyne 10 Calories
+
Rest 2 Minutes
+
5 Minutes of the following:
12 Goblet Squats
8 Burpees
Airdyne 10 Calories
+
Rest 2 Minutes
+
5 Minutes of the following:
12 Box Jumps
8 DB Push Press
Airdyne 10 Calories
+
Rest 2 Minutes
+
5 Minutes of the following:
Airdyne Max Calories @ 85% moderate effort
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
8 Minute AMRAP of the following:
150 meter row
8 kettlebell swings Russian
4 barbell push press @ 95/65 lbs
+
Rest 3 Minutes
+
8 Minute AMRAP of the following:
20 Double Unders or 150 Meter Row
20 Walking Lunges(10/each side)
5 Front Squats @ 95/65 lbs
+
Rest 3 Minutes
+
6 Sets of the following @ moderate effort:
Row 200 Meters, rest 45 seconds between sets.
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 3 Rounds for quality of movement:
1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—
2. Strict Pull-Ups AMRAP 20 seconds, you may come down during this time period.
3. Practice Free Handstand Holds, 30 seconds on clock.
B. Power Clean from above knee (1 rep) + Power Clean from below knee(1 rep) x 5 sets, rest 1:30 between sets @ 65%-70%
C. Strict Press Standing, 3 sets of 5 reps, rest 2 minutes between sets.
On December 2nd, we did 5 sets of 3 reps
D. Pendalay Barbell Row Heavy @ 22×1, 4-5 reps x 4 sets, rest 1:30 between sets.
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