"Phases of Training and Vagabond Kids Class"(10.29.2012)
Day 15 of VB No Grain Challenge
*Vagabond Kids Workout Posted and Workout on Monday, October 29th @ 3:45 pm.* CLICK HERE FOR WORKOUT.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November th, 2012. 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 November 5th. 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.
*Phase of Training Explanation and Vagabond’s New Look for Three Different Workouts being offered on a Daily Basis.*
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
*ankles, hips, t-spine, scap retraction
2 rounds of
wall angels x 5
x-band walk x 5
face pull x 5
air squats x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg/Upper Body Push Conditioning + Row Sprints
A. Deadlift @ 20×0, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. Split Squat Unloaded(No weights) @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. DB Strict Press @ 30×0, 8-10 reps x 3 sets, rest 1 minute between sets.
C. As Many Rounds in Twleve Minutes of the following:
Row 150 Meters
10 DB Push Press @ moderate weight
15 Air Squats
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Power Snatch Cluster, 1.1.1 x 3 sets, rest 3 minutes between sets.
B1. High Bar Back Squat @ 20×1, 3-4 reps x 7 sets, rest 1 minute between sets.
B2. Weighted Pronated Pull Up Cluster @ 30×0, 1.1.1 x 7 sets, rest 1 minute between sets.
C. Barbell Step Ups @ 11×0, 6-8 reps x 3 sets, rest 1:30
C. Competition Phase:
Snatch Intense + squat/press/pull battery + single optional
A. Snatch(Squat) Cluster, 2.2.2, touch n go reps x 3 sets, rest 3-4 minutes between sets.
B1. High Bar Back Squat @ 20×1 @ 40 lbs of chains, 3 reps x 10 sets, rest 1:00 minute.
B2. DB Flat Bench Press @ 30×1 @ heavy weight, 4-5 reps x 10 sets, rest 1:00 minute
B3. Weighted Supinated Pull Up , 1 tough rep x 10 sets, rest 1:00 minute.
C. Back Rack Split Lunges @ 30×1, 4-6 reps/each leg x 3 sets, rest 1:30.
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