Vagabond CrossFit Beginners Class Starts Monday, October 19th, 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, October 19th, 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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Juliette ” Tiny Tank” Marcotti
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
Upper Body Vertical Press/Upper Body Row/Core + Short Aerobic Session
A1. Strict Press(2 reps) + Push Press(2 reps) x 3-4 sets, rest 1 minute between sets.
A2. DB Row, 8/each arm x 3-4 sets, rest 1 minute between sets.
A3. Side Bridges, 25 seconds.each side x 3-4 sets, rest 1 minute between sets.
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B. AMRAP 12 Minutes of the following:
10 DB Strict Press
10 Ball Slams-Client Chooses Weight
100 Meter Run
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Clean Complex of the following:
2 Clean Deadlift + 2 Clean Pulls + 2 Hang Power Cleans @ Moderate % x 4 sets, rest 1-2 minutes between sets.
B1. DB Seated Press On Ground @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Side Bridges, 25 seconds weighted/each side x 3 sets, rest 45 seconds between sets.
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C. AMRAP 12 Minutes of the following:
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Box Jumps
100 Meter Run
No Stopping, Constant Movement
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
B. Muscle Snatch, 60% x 3 reps x 3 sets, rest 1-2 minutes between sets.
C. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
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D. AMRAP 12 Minutes of the following:
16 Box Jumps @ 24/20 inches
8 Hang Power Cleans @ 165/115 lbs
3 Muscle-Ups
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