"Next Vagabond Beginners Class: November 9th"(10.23.2015)

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 [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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November Beginners Class

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
High Bar Back Squat %/Upper Body Pull/Core + Conditioning
A1. Front Squat, 3 reps x 3 sets, rest 1 minute between sets.
Compare to last week, October 16th-Go Up from Last Week
A2. Seated Russian Twists(Can use Med Balls or Ball Slams), 15/each side(30 total) x 3 sets, rest 30 seconds between sets.
A3. Plank-Walk-Outs, 6-8 reps x 3 sets, rest 1 minute between sets.
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B. On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: Airdyne x 30 seconds
Minute 2: Ball Slams x 30 seconds
Minute 3: Run 200-300 Meters
Minute 4: Rest
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A. High Bar Back Squat, 4 reps @ 80% of best 1rm x 4 sets, rest 1 minute between sets.
B1. Seated Russian Twists(Med Ball or Ball Slam), 15 reps/each side(30 total) x 3 sets, rest 45 seconds between sets.
B2. Strict Barbell Press, 4-6 reps x 3 sets, rest 45 seconds between sets.
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C. On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: Shuttle Run x 30 Seconds
Minute 2: 30 Second Hang Power Snatches @ 75/45 lbs
Minute 3: Airdyne/Assault x 55 seconds @ Hard Effort
Minute 4: Rest
C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory
A. Snatch, 80%, 1 rep x 5 sets, rest 1 minute.
B. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1 minute.
C. Pause High Bar Back Squat, 3 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 3 second pause in bottom for each rep.
D1. Romanian Deadlifts, 70% of best clean, 6 reps x 4 sets, rest 2 minutes.
D2. AMRAP Muscle-Ups, 30 Seconds x 4 sets, rest 2 minutes.
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E. 4 Sets of the following:
25 Calorie Assault/20 Calorie Assault
10 Strict Handstand Push-Ups or Kipping Handstand Push-Ups if doing Southie
50 Double Unders
10 GHD Sit-Ups
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