"Opens Workout 13.3 Announced"(3.21.2013)
*Opens Workout 13.3 Announced on the Games Site.*
We will be performing the Opens 13.3 Workout this Saturday, March 23rd at Vagabond as a Community. We encourage all Vagabonds to come on Saturday Morning to participate in the workout and have a great morning session with fellow Vagabonds. If you cannot make the Saturday Opens Workout, you are allowed to make up at some point during the week.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 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, April 15th, 2013. 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. 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:
3 minutes of z1 work
3-5 minutes of mobility work
ankles, calves, hips, upper back
3-5 minutes of movement prep
wall squats x 5 reps
wall angels x 5 reps
plank holds x 20 seconds
row x 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Testers or CrossFit Tester
AMRAP 20 Minutes of the following:
3 Plank Walk Outs
6 Ring Rows
9 Air Squats
500 meter row
B. Fitness Phase:
Opens Variation 13.3
A. 7 Sets of the following:
30 Seconds of Double Unders/Single Unders
rest 30 seconds
7-10 Wall Balls As Fast As Possible
rest 30 seconds
30 seconds of Rowing or Airdyne @ 80%
B. Muscle Up Practice/Pull Up Practice x Coach Assistance
C. Competition Phase:
A. 13.3 Prep Workout or Hit it Hard!
You can complete 13.3 Workout or do Prep Workout for the Opens Workout. We will be completing as a gym and community on Saturday. You can do this on Thursday, and then go after it again on Saturday if you want for this one.
*You can do the above workout in the Fitness Phase as Prep Work for the Opens*
B. Airdyne Maximum Aerobic Power Sessions:
20 Sets of the following on the Airdyne
Airdyne @ 90% @ 30 seconds
Airdyne @ 50% @ 30 seconds
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