"Power Clean Max and Repeatable Failure Bouts"(7.30.2012)
*This Saturday, August 4th, 2012 Bring a Friend to Vagabond Day*
We at Vagabond realize the importance of spreading the word, and giving people an opportunity to see what Vagabond is all about and what truly makes us different from all the rest. We are offering a Bring a Friend Day to Vagabond on Saturday, August 4th, where it will be a Team Workout, and you will work with your friend, family member, or special someone during the workout and show them the ropes. We are offering this only once this summer, so please bring someone who is interested, and get them involved in our great community!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 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 August 20th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
2 Rounds of the following:
30 second Front Lean Rest
10 Russian Med Ball Twist/each side
5 Samson Stretch/each side
Coach B Warm-Ups: Clean Version
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Work to a 1 rep max in the Power Clean. Time Limit 15 Minutes.
B. On the Minute x 10 Minutes, 3 touch n go power cleans @ 65% of above weight.
C. Prowler Sled Pushes x 20 seconds @ 55/35 lbs x 4 sets, rest 1 minute.
B. Competition Phase:
A. Front Squat, Work to a 1 rep max @ 20×1. Follow the tempo.
B. 2000 Meter Row Time Trial
C. Mobility x 20 Minutes
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