Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 2013. There are no more than 5-7  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 vbcrossfit@gmail.com 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.

*Preparation Equals Progress*

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 minutes of the following:
Upper Body Mobility + Prep Work
+
4-6 minutes of the following:
3 Handstand Push Ups
3 Strict Pull Ups
5 Snatch Balance
Row 100 Meters
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats
TGU + bottoms up walk
strict pull ups
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Core + Aerobic Based(Mono)
A1. Deadlift @ 30×1, 3-5 repetitions x 5 sets, rest 1 minute.
A2. Strict Pronated Pull Ups @ 30×1, 5-7 repetitions x 5 sets, rest 1 minute.
Advanced: AS RX
Intermediate: Negative Pull Ups @ 3-4 reps + Bicep Curls @ 8-10 reps
Beginner: Ring Rows @ 6-8 repetitions
B. 14 Sets of the following on Airdyne Machine:
90% @ 30 seconds
50% @ 30 seconds
B. Fitness Phase
Aerobic Sessions + CrossFit Testers Mixed Modal
3 Rounds of the following @ 85% effort of:
350 Meter Row
15 Kettlebell Swings
15 Box Jumps
+
Rest 5 Minutes
+
3 Rounds of the following @ 85% effort of:
400 Meter Run
25 Wall Balls
+
Done!
C. Competition Phase
Spreadsheet Testing Day: Please Put Numbers on Vagabond Spreadsheet
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Close Grip Bench Press, 1 rep max.
B. Chest to Bar Pull Ups AMRAP x 1 set
C. 15-12-9-6-3 of the following:
Hang Power Snatch @ 95/65
Lateral Barbell Burpees
50-50-50-50-50 of the following:
Double Unders
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