Vagabond CrossFit Beginners Class Starts Monday, June 22nd, 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, June 22nd, 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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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Pull-Up Assistance/PC + Hard Push Aerobic
A1. Deadlift Cluster Heavy, 1.1 x 3 sets, rest 45 seconds between sets.
A2. DB Powell Raises @ 30×1, 8 reps.each side x 3 sets, rest 45 seconds between sets.
A3. Back Extensions @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
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B. 15 Minutes on the Clock:
20 Cal Row
15 Box Jumps
10 Push-Ups(Scale to Box Push-Ups or Sling-Shot Push-Ups)
B. Fitness Phase
Clean Intense Pull/Upper Body Pull/Core + Hard Push Lactate
A1. Clean Deadlift(+2 reps) + Clean Pull(+1 rep) @ 95% of best clean x 3 sets, rest 1 minute between sets.
A2. Scap Pull-Up, 5-6 reps x 3 sets, rest 1 minute between sets.
A3. Plank Holds, 2 minute total accumulation x 3 sets, rest 1 minute between sets.
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B. 15 Minutes on the Clock:
Run 200 Meters
15 Barbell Shoulder to Overhead @ 115/75, 95/65 lbs
10 Box Jumps
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, 3 reps x 10 sets @ 76%, rest 1-2 minutes between sets.
B. Clean Pull, 4 reps x 3 sets, 96% of best 1RM Clean, rest 1-2 minutes between sets.
C. Clean Deadlift, 4 reps x 3 sets, 106% of best 1RM Clean, rest 1-2 minutes between sets.
D. Snatch Push Press, 3 reps x 3 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.
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E. 5 Rounds of the following:
10 Cal Assault Bike
10 Box Jump Overs @ 24/20 inches
Rest 60 seconds between sets
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Rest 3 Minutes
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5 Rounds of the following:
10 Cal Assault Bike
10 Hang Power Cleans @ 155/105 lbs, 130/85 lbs
*Unbroken Hang Power Cleans is Goal*
Rest 60 seconds between sets
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