Vagabond Yoga Class on Wednesday, January 15th @ 7:35 pm
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 27th, 2013. 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.*
*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*
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, January 27th, 2013. There are no more than 5-6 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 for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB or DB Burner
A1. Deadlift, 6-8 reps x 3 sets, rest 1:30 between sets.
A2. Single Arm DB Seated Press, 6-8/each arm x 3 sets, rest 1:30 between sets.
B1. Back Extensions, 12-15 reps x 3 sets, rest 1 minute.
B2. Ring Rows, 8-10 reps x 3 sets, rest 1 minute. People can increase difficulty by increasing height of feet.
C. 3 Rounds for time of the following:
12 DB Thrusters @ moderate weight and fast movement
12 Burpees
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD Alend/Bodyweight Cond
A. Speed High Bar Back Squat, 55%, 3 reps x 5 sets, rest 30 seconds between sets.
B1. Strict Press, 4-6 reps x 5 sets, rest 45 seconds.
B2. DB Lat Pull Over, 6-8 reps x 5 sets, rest 45 seconds.
B3. Russian Kettlebell Swings Heavy, 12-15 reps x 5 sets, rest 45 seconds.
B4. Airdyne, 35 seconds x 5 sets, rest 2 minutes between sets.
C. Competition Phase
Front Squat Moderate/Upper Body Push + Aerobic Effort(Work Capacity)
A1. Front Squat, 76%, 3 reps x 3 sets, rest 2 minutes between sets.
A2. DB Seated Press, 6-8 reps x 3 sets, rest 2 minutes between sets.
B. 4 Sets of the following:
35 Double Unders
10 Ring Dips
12 Box Jump Overs @ 24/20
20 Air Squats
10 Deadlifts @ 165/115
12 Hand Release Push Ups
35 Double Unders
Rest 3 minutes between sets
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