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 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.
Click Here to Contact Us Today.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Deadlift, 5 reps x 4 sets @ 70% of 1RM, rest 1 minute between set.
Get 1RM from July 30th or October 22nd
A2. DB Bench Press @ 31×1, 8-10 reps x 4 sets, rest 1 minute between set.
A3. Strict Supinated Pull-Ups, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale to negative pull ups or lat pull down, 10-12 reps x 3 sets
C. 3 Sets of the following:
30 Seconds Airdyne @ 90% effort
rest 15 seconds
45 seconds Burpees Max Effort
Rest 90 seconds between sets
B. Fitness Phase
High Bar Back Squat + Snatch Pull/Upper Body Press + Short AMRAP
A. High Bar Back Squat, 70%, 5 reps x 5 sets, rest 1 minute between sets.
B1. Snatch Pull, 90% of best snatch, 5 reps x 3 sets, rest 1 minute between sets.
B2. DB Bench Press @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
30 Seconds Hang Power Cleans @ 115/75 lbs, 95/65 lbs
rest 15 seconds
45 Seconds Airdyne/Assault Max Effort
Rest 90 seconds between sets
C. Competition Phase
Snatch + Clean and Jerk + Snatch Pull +Posterior Chain/Upper Body Pull + Gymnastics Pull + Lactate Session
A. Snatch Cluster, 80% x 1.1 x 5 sets, rest as needed.
B. Clean and Jerk, 80% x 1.1 x 5 sets, rest as needed.
C1. Good Morning Barbell(wide stance) x 4-6 reps x 3 sets @ 30-40% of best back squat, rest 1 minute
C2. Strict Handstand Push-Ups, 30 seconds AMRAP x 3 sets, rest 1 minute.
C3. Weighted Back Extensions x 8-10 reps @ 2 second hold top x 3 sets, rest 1 minute.
+
D. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 3 Overhead Squats @ 175/125 lbs- no racks
Even Minute: 3-5 Muscle-Ups
+
Rest 3 Minutes
+
E. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: 8-12 Kipping Handstand Push-Ups
Even Minute: 3 Power Cleans @ 230/140 lbs
Post Comments to Group Page.