"Next Vagabond Beginners Class: Monday, September 21st"(9.1.2015)
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 [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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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. KB Swings Heavy, 15 reps x 3 sets, rest 1 minute between sets.
A3. Sorensen Hold(Hold Top of Back Extension), 30 seconds x 3 sets, rest 1 minute between sets.
B. 4 Sets of the following:
18 Cal Row(Men)/12 Cal Row(Women)
12 DB Push Press or Barbell Push Press @ 85/55, 75/45 lbs
9 Box Jumps or Step-Ups
Rest 1 minute between sets
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A1. Mid-Thigh-Power Cleans(Pause @ Mid-Thigh), 5 reps, 3 reps, 2 reps, 1 rep, rest 1 minute between sets.
A2. DB Bench Press @ 31×1, 8-10 reps x 4 sets, rest 1 minute between sets.
For Time of the following:
20 Power Cleans @ 95/65 lbs
Row 500 Meters
15 Power Cleans @ 115 lbs/75 lbs
Row 350 Meters
10 Power Cleans @ 135/95 lbs
Row 200 Meters
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Mid Thigh Clean Cluster, 75% x 1.1 x 4 sets, rest as needed.
You can take from blocks from mid thigh if you want
B. Muscle Snatch, 70% x 5 reps, 75% x 4 reps x 2 sets, 80% x 3 reps x 3 sets
C. Push Press, 85% x 3 reps x 5 sets, rest as needed between sets.
D. Farmer’s Carry x 50 Meters, rest 15 seconds, 50 Meters x 4 sets, rest 1 minute between sets.
E. 10-8-6-4-2 of the following:
Power Clean or Squat Cleans-Cam Switch or Vary During Workout @ 165/115 lbs-185/125 lbs-205/145 lbs-225/165 lbs-245/175 lbs
8-6-3-2-1 of the following:
F. Pull-Up Work:
Complete 20 L-Sit Pull-Ups, do one at a time with perfect form.
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