*The Next On Ramp Session for all Beginner Athletes and People interested in joining Vagabond will start on Monday, March 12, 2012. Class Times will run every Monday, Tuesday, and Thursday @ either 10:30 am or 7:30 pm. These are 6 sessions and will last two weeks in a small group setting. Contact us for more information and setup your free consultation and eval with a Vagabond Coach. Contact us at [email protected] or 508 930 8734.*

*The CrossFit Opens Workout 1 is posted and ready to go. All those competing and taking part in the Group Workout on Saturday, you will be performing a regular workout on Thursday. All those who cannot make the Saturday Session, you will be performing the workout as is for the CrossFit Opens Workout 12.1. The rest of everyone else will be performing a regular workout, and we will keep on task with what we are doing. However, we want most of you to come on Saturday to be with the community, and hit the workout as a group!*

 
I. Dynamic and Mobility Prep Warm-Up:
5 minute of movement prep work
+
3 rounds of
goblet squats x 10 w/ kb or db
wall angels x 10 reps
lunge w/ lat twist x 10 reps(5 each side)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
5 Rounds for time of:
7 Hang Power Cleans x 7 repetitions(light and fast)
50 Single Unders
Run 200 m
*Level 2*
5 Rounds for time of:
7 Hang Power Cleans x 7 repetitions(light and fast)
20 Double Unders
Run 400 m

B. Competition Phase:
A. Snatch Balance, 1 rep x 7 sets, work to medium weight(concentrate on form and speed), rest 2:00 minutes between sets
B. Snatch, 1 rep x 5 sets, rest 3:00 minutes between sets
C. Games Prep Workout 12.1:
1 Minute of Target Reach Burpees @ Low Intensity
Rest 3:00 Minutes
x 4 sets
*This will be done at low intensity, and more of a prep workout. Find and place rings where you need to be, and get comfortable jumping to ring height.*

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