"Next Vagabond Beginners Class: October 19th + Olympic Lifting Class @ 6:35 pm"(9.21.2015)
I. Vagabond CrossFit Beginners Class Starts Monday, October 19th, 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, October 19th, 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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II. Vagabond Olympic Lifting Class on Monday, September 21st, 2015 @ 6:35 pm.
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 Wall Angels Slow
5 Goblet Squats @ 30×1
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 @ 85%
3 reps @ 87%
2reps @ 89%
1 rep @ 91%
A2. DB Single Arm Farmer’s Walk x 30 Meters Left, rest 10 seconds, 30 Meters Right x 4 sets, rest 1 minute between sets.
B. 25-15-10-5 of the following:
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A1. Push Press Cluster, 2.1.2 x 3 sets, rest 1 minute between sets.
A2. Kipping Pull-Ups, 12-15 reps x 3 sets, rest 1 minute between sets.
*If you cannot do Kipping Pull-Ups, then Perform Jumping Pull-Ups from Box, 10-12 reps*
A3. Hollow Holds, 25 seconds x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
Run 400 Meters
21 Wall Balls @ 25/14, 20/12, 16/10 lbs
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, 75% x 1.1 x 5 sets, rest as needed.
B. Front Squat @ 89%, 4 reps x 5 sets, rest as needed.
C. Split Jerk, 84% x 1.1 x 5 sets, rest as needed between sets.
D. Clean Pull, 85% x 4 reps x 5 sets @ off Risers @ above knee close to as possible, rest as needed.
E. 50-40-30-20-10 of the following:
Cals on Assault Bike
Cals on Rower
Run 400 meter after every round
Courtesy of CompTrain
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