Vagabond CrossFit Beginners Class Starts Monday, July 20th, 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, July 20th, 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 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:
3 minutes of z1 work
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6-8 Minutes of Coach Run Prep Warm-Up:
Deadlift w/ PVC Pipe
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Pull-Up Assistance/PC + Hard Push Aerobic
A1. DB Walking Lunges @ 11×1, 5/each leg x 3 sets, rest 45 seconds between sets.
A2. KB Row @ 2011, 10 reps/each side, 8 reps/each side, 6 reps/each side, rest 45 seconds between sets.
A3. Single Leg Glute Bridge, 10 reps/each side x 3 sets, rest 45 seconds between sets.
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B. AMRAP 2 Minutes of Calorie Row or Airdyne Cal
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Rest 1 Minute
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On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: Run 100-200 Meters or Airdyne 30-40 Seconds
Even Minute: 10 Kettlebell Swings + 12 Lateral Hops in Total(Over Hurdle or Scale to Just Over Flat Line)
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Rest 1 Minute
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AMRAP 2 Minutes of Calorie Row or Airdyne Cal
B. Fitness Phase
Front Squat Intense/Upper Body Pull/Core + Hard Push Lactate
A1. DB Split Squats @ 33×3, 5 reps/each side x 3 sets, rest 45 seconds between sets.
A2. Push-Up Cluster, 6.6.6 x 3 sets, rest 45 seconds between sets.
People can scale up to Weighted Push-Ups @ same rep scheme, using weight vest
A3. Side Bridge, 30 seconds/each side x 3 sets, rest 45 seconds between sets.
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B. AMRAP 2 Minutes of AMRAP Row Cals
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Rest 1 Minute
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On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 5 Hang Power Snatches @ 95/65, 75/45 + 5 Lateral Burpees
Even Minute: Airdyne @ 30 Seconds Hard
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Rest 1 Minute
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AMRAP 2 Minutes of Row Cal
C. Competition Phase
Front Squat Intense + Press Snatch Grip or Snatch Balance + Snatch Deadlift + Aerobic Based(Run/Row/Airdyne Work Mixed w/ Gymnastics Skills)
A. Front Squat, 2 reps x 4 sets @ 82%, rest 1-2 minutes between sets.
B. Clean Pull, 2 reps x 3 sets, 100% of best 1RM Clean, rest 1-2 minutes between sets.
C1. Clean Deadlift, 2 reps x 4 sets, 110% of best 1RM Clean, rest 1-2 minutes between sets.
C2. Close Grip Bench Press, 4 reps @ 3122 x 4 sets, rest 1-2 minutes between sets.
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4 Rounds for time of the following:
Run 200 Meters or 60 Double Unders-Athlete Choice
8 Strict Pull-Ups
10 Power Cleans @ 125/85 lbs
12 Shoulder to Overhead @ 125/85 lbs
14 Toes to Bar
Rest 2 minutes to 2 minutes and 30 seconds or dependent how athlete feels-Minimum Rest Time 2 Minutes between rounds-Stay Consistent thru all rounds
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