*Vagabond Olympic Lifting Class on Tuesday, August 21st @ 6:35 pm*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 10th . There are no more than 4-6 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 [email protected] or call us at 508 930 8734. Claases 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.
Dave Number Two...
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
ankles, hips, upper back, lateral glute act.
+
2 rounds of
wall squats x 5
ring rows x 7-10
walking lunge steps x 8 w/ lat twist
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
MAP High Percentage, 3 minutes on/ 1 minute off x 4 sets x repeat.
3 minutes of the following:
Run 100 meters
7 wall balls
Rest 1 minute
3 minutes of the following:
Row 150 meters
7 Box jumps
Rest 1 minute
3 minutes of the following:
3 Burpees
15 double unders or 30 single unders
Rest 1 minute
3 Minutes of the following:
5 db Hang Power Cleans @ light weight
10 walking Lunges
5 db push press @ light weight
Rest 10 minutes
Repeat sequence and concentrate on staying consistent.
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. Perform the following for time:
15 Thrusters @ 95/65
Sprint 200 Meters
15 kettlebell swings @ 70/53
Sprint 200 Meters
25 Burpees
Sprint 200 Meters
15 Thrusters @ 95/65
+
Rest 15 Minutes
+
Perform the following on the rowing machine:
5 minutes @ 70%
5 Minutes @ 80%
5 Minutes @ 90%
5 Minutes @ 70%
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