"Open Gym Format: 9:00 am to 1:00 pm"(7.5.2013)
*Friday, July 5th, 2013 Class Schedule*
1. Open Gym Format: 9:00 am to 1:00 pm
*We will have an Open Gym Format from 9:00 am to 1:00 pm. This mean there will be workouts posted for all Phases of Training, and there will be a Coach on hand to help you along with the workouts. We encourage if you can make the Open Gym Format, to come in and take advantage of us being open on a Holiday Week.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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.*
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, July 15th, 2013. 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.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
*New Shirts Coming to Vagabond*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
50 meter run
db ext. rot.
strict pull ups
Competition Phase Prep Warm-Up:
strict T2B x 10 x 3
handstand walking work
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A1. Weighted Plank Holds x 12 seconds, rest 10 seconds, Weighted Plank Holds x 12 seconds, rest 10 seconds, Weighted Plank Holds x 12 seconds x 3 sets, rest 1 minute.
A2. DB Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.
B. 4 Sets of the following:
15 Calories on Airdyne
10 DB Push Press or Barbell Push Press @ 95/65, 75/45, 65/33
Rest 4 minutes between sets
B. Fitness Phase:
Bend CP + Posterior Chain/Upper Body Push + Squat Cond/AD Alend
A. Strict Press @ 11×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B. Weighted Plank Holds x 15 seconds, rest 10 seconds, Weighted Plank Holds x 15 seconds, rest 10 seconds, Weighted Plank Holds x 15 seconds x 3 sets, rest 1:30 between sets.
C. 3 Sets of the following @ 90% effort:
30 Seconds of Hang Squat Cleans
30 Seconds of Burpees
Rest 4 minutes between sets
C. Competition Phase:
Clean Intense + Front Squat Intense + Snatch Tech + Single Leg/Upper Body Pull
A. Power Clean Cluster @ 80%, 1.1.1 x 5 sets, rest 3 minutes between sets.
B. Front Squat with Chains @ 20×1, build to a tough triple.
C. 1 Overhead Squat + 1 Snatch Balance x 5 sets, rest 2 minutes between sets.
Keep this light and concentration on speed during the Snatch Balance.
C1. DB Split Squats @ 20×1, 6-8 repetitions/each leg x 3 sets, rest 1:30
C2. Pendalay Barbell Bent Over Row @ 30×1, 4-6 repetitions x 3 sets, rest 1:30
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