Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 8th, 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 8th, 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 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.
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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift, 85%, 1 rep heavy x 6 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. Sorensen Hold x 50 seconds x 3 sets, rest 1 minute between sets.
B2. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
C. 3 Sets of the following:
Airdyne 15-20 Calories
10 DB Strict Press
Run 200 Meters
20 Walking Lunges
Airdyne 15-20 Calories
Rest 3 minutes between sets
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift, 2 reps x 5 sets, rest 1:30 between sets.
Keep under 80% for all 5 sets
B1. DB Standing Press @ 30×1, 4-5 reps x 3 sets, rest 1 minute between sets.
B2. Barbell Romanian Deadlift @ 40×0, 5 reps x 3 sets, rest 1 minute between sets.
C. 4 Sets of the following:
7 touch n go power cleans @ 135/95 lbs
Row Sprint 200 Meters Men/Row Sprint 150 Meter Women
Rest 4 minutes between sets
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Clean and Jerk @ 85%-90%, 1 rep x 6 sets, rest as needed between sets.
B. Front Squat @ 50%, 2 res x 8 sets, rest 30 seconds—Speed!!
C. High Bar Back Squat 1 ¼ 50%, 3 reps x 5 sets @ 30×1, rest 2 minutes between sets.
D. 8 Sets of the following @ all out effort:
14-16 Calorie Airdyne @ all out effort, rest 3 minutes and 30 seconds between sets.
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