"Next Vagabond Beginners Class: Monday, October 20th"(9.28.2014)
Vagabond CrossFit Beginners Class Starts Monday, October 20th, 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, October 20th, 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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*Congrats to those who completed the New England Fitness Challenge for Team Vagabond*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of banded hamstring mobility work
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
2 Rounds of the following:
Run 400 Meters
20 Box Jumps @ 24/20 inches or 20/16 inches
Rest 6 Minutes
3 Sets of the following:
Run 200 Meters
20 DB Push Press @ moderate weight
Rest 1 minute between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
For Time of the following @ 80% effort:
Step Down Box Jumps
Hang Power Cleans @ 105/70 lbs, 95/65 lbs
Rest 8 Minutes
3 Rounds of the following @ 80% effort:
30 Sit-Ups(Feet Anchored on Something)
20 DB Power Snatches(10/each side)
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
5-7 Strict Handstand Push-Ups or Clusters of 18.104.22.168.1(Increase Height if Needed)
15 Second Accumulation L-Sit on Rings
15 Second Accumulation L-Sit on P-Bars
3 Rounds of the following:
5-7 Strict Chest to Bar Pull-Ups or As High as You Can Get
8-10 Strict Ring Dips
6 Pistols/each side
B. Behind the Neck Push Press x 3 reps x 5 sets, rest 1:30 between sets.
C. Clean High Pull, 70% x 5 reps x 3 sets, 80% x 5 reps x 2 sets, rest 1:30 between sets.
D1. Kipping Handstand Push-Ups, 15 unbroken reps x 4 sets, rest 1:30 between sets.
D2. Triangle Weighted Pull-Ups, 3-4 reps @ 20×2 x 4 sets, rest 1:30 between sets.
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