"Next Vagabond Beginners Class: September 29th + Vagabond Olympic Lifting Class @ 6:35 pm"(9.22.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 29th, 2014. 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 29th, 2014. 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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*Vagabond Olympic Lifting Class on Monday, September 22nd @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic % Work
A1. High Bar Back Squat @ 60%, 5 reps x 3 sets, rest 1:30 between sets.
Compare same number to August 4th, 2014
A2. Strict Pronated Pull-Ups @ 20×1, 18.104.22.168 x 3 sets, rest 1:30 between sets.
B. 3 Sets of the following:
Run 200 Meters
15 Step Down Box Jumps
15 Air Squats
Row 250 Meters
Rest 3 minutes between sets
B. Fitness Phase
Oly Intense + Squat Intense Iso-3rd Week/Upper Body Push + AMRAP High %
A. Power Snatch Cluster, 1.1 x 4 sets, rest 2 minutes between sets.
B1. Front Squat @ 22×1, 70% 3 reps x 4 sets, rest 1:30 between sets.
B2. DB Standing Press, 10 reps, 8 reps, 6 reps, 4 reps, rest 1:30 between sets.
Go up in weight every set
C. 10 Minute AMRAP of the following:
30-20-10 of Pull-Ups
30-20-10 of Wall Balls
I. You do 30 pull-ups, then 30 wall balls, then 20 and 20, and 10 and 10, if you get thru that in ten minutes, then you start over
II. If you cannot do pull-ups on a regular basis, then go down to Burpees
C. Competition Phase
A. High Bar Back Squat @ 20×1, 5 reps x 5 sets @ 65%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
75%, 1 rep x 2 sets
80%, 1 rep x 2 sets
85%, 1 rep x 2 sets
90%, 1 x 1 set
C. Clean and Jerk of the following weights:
1 rep x 10 sets, every 60 seconds complete a set @ 75% of 1RM
D. Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 5 Weighted Supinated Pull-Ups
Even Minute: 6 Heavy Front Rack Walking Lunges(3/each side)
Heavier than Last Week
Rest 3 Hours
6 Minute AMRAP of the following:
10 Power Snatches @ 95/65 lbs
10 Lateral Burpees
Rest 12 Minutes
6 Minute AMRAP of the following:
7 Power Snatches @ 115/75 lbs
40 Double Unders
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