Vagabond CrossFit Beginners Class Starts Monday, November 9th, 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, November 9th, 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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David Martin
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Walking Lunges @ 11×1, 6/each leg heavy x 4 sets, rest 45 seconds between sets.
A2. Close Grip Bench Press @ 31×1, 4-5 reps x 4 sets, rest 45 seconds between sets.
A3. Good Mornings w/ Dumbell @ Chest, 10-12 reps x 4 sets, rest 45 seconds between sets.
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B. On the Minute, Every Minute x 18 Minutes of the following:
Minute 1: 25 Second No Jump Burpee
Minute 2: 35 Second Airdyne Sprint
Minute 3: 30 Second Wall Ball or Goblet Squat
B. Fitness Phase
Front Squat CP Test/Upper Body Pull+ KB Walk Core + Conditioning
A. Front Squat, work to heavy single or max for the day, 12 minute time limit.
Compare to Tuesday, August 4th for last visit
B1. DB Floor Press @ 2 second down, 2 second hold in bottom, 1 second hold @ top, 8-10 reps x 3 sets, rest 30 seconds between sets.
B2. Russian Kettlebell Swings Heavy, 15 reps x 3 sets, rest 60 seconds between sets.
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C. On the Minute, Every Minute x 18 Minutes of the following:
Minute 1: 25 Second Airdyne Sprint
Minute 2: 35 Second Wall Balls
Minute 3: 30 Second Power Snatch @ 75/55 lbs, 65/45 lbs
C. Competition Phase
3 Position Clean + Front Squat + Snatch Balance + CP Battery Based-Oly
A. Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute.
B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.
C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains
D. Overhead Squat, work to 85% of best Overhead Squat, then do 2 reps x 2 sets @ 80% of your Overhead Squat today, rest as needed between sets.
E. 100 Push-Ups For Time-Perfect Reps-Set Band Up under Squat Rack and Hit top of back for every good repetition.
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E. AMRAP 12 Minutes of the following:
2 Squat Cleans @ 245/155 lbs
4 Muscle-Ups
6 Tall Box Jumps @ 30/24 inches
8 Burpees
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Rest 4 Minutes
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AMRAP 4 Minutes of the following:
8 Overhead Squats @ 135/95 lbs
8 Toes thru Rings
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