I. Vagabond CrossFit Beginners Class Starts Monday, September 21st, 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, September 21st, 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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II. Vagabond Olympic Lifting Class on Monday, September 14th, 2015 @ 6:35 pm.
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 Run Skill Warm-Up:
1. Strict Press
2. Push Press
3. Push Jerk
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3 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat of the following, rest 1 minute between sets:
3 reps @ 80%
3 reps @ 82%
3 reps @ 85%
2 reps @ 88%
A2. DB Bent Over Row @ 30×1, 5 reps heavy/each side x 4 sets, rest 1 minute between sets.
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B. For Time of the following:
Run 400 Meters
25 Wall Balls or Goblet Squats
Run 400 Meters
25 Wall Balls or Goblet Squats
Run 400 Meters
25 Wall Balls or Goblet Squats
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A1. Strict Barbell Press Cluster, 2.2 x 4 sets, rest 1 minute between sets.
A2. Strict Weighted Supinated Pull-Up cluster, 2.1.1 x 4 sets, rest 1 minute between sets.
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B. For Time of the following:
Row 500 Meters
15 Kettlebell Swings
15 Wall Balls
Row 500 Meters
15 Kettlebell Swings
15 Wall Balls
Row 500 Meters
15 Kettlebell Swings
15 Wall Balls
*People can scale up to 25-30 lbs wall ball for men and 14-16 lbs ball for women*
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Mid Thigh Snatch or Block Snatch, 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets, rest as needed between sets.
B. Front Squat @ 80%, 4 reps x 3 sets, 87% x 3 reps x 2 sets, rest as needed.
C. Split Jerk, 82% x 1.1 x 5 sets, rest as needed between sets.
D. Clean Pull, 80% x 5 reps x 3 sets @ off Risers @ below knee close to as possible, rest as needed.
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E. 4 Rounds of the following:
21/18 Cal Assault Bike or 25/20 Cal Airdyne
15 Wall Balls @ 30/20 lbs to Ten Foot Target
9 Box Jumps @ 30/24 inches
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