" Regular Class Schedule for Martin Luther King Jr. Day"(1.21.2013)

 *Class Schedule for Monday, January 21st, Martin Luther King Jr. Day*

Regular Class Schedule!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 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 January 28th. 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.

*New Vagabond Shirts Coming in… Get Them While You Can!*

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
4-5 minutes of mobility work
ankles, hips, upper back, adductors
3-4 minutes of workout prep
single unders x 20 repetitions
burpees x 3-5 reps
goblet squats x 7-10 reps
knees to elbows x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Horizontal) + Upper Body Push(Vertical)/Core + Lower Body Cond/AL End
A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by coaches discretion) @ 30×0, 7-9 reps x 3 sets, rest 1:30.
B1. DB Push Press @ 50×1(Push Press Up and Slow Negative Down), 8-10 reps x 3 sets, rest 1 minute.
B2. Front Lean Rest x 45-60 seconds x 3 sets, rest 1 minute(This is holding push up position in good plank).
C1. Goblet Squat @ 30×0, 10-12 reps x 3 sets, rest 10 seconds.
C2. Row @ 97% x 22 seconds x 3 sets, rest 1 minute. Row Hard and Fast.
B. Fitness Phase:
Bend Oly + Snatch or Clean Battery + MAP Row
A. Deck Power Clean(Drop Repetitions in between, no touch n go reps), 5 sets of 2 reps, rest 2 minutes between sets.(12 Minute Time Limit)
B. Hang Power Clean: 8 Minutes on the Clock: Complete 2 repetitions every 30 seconds. You must hold onto barbell during 2 repetitions. Stay @ same weight throughout the sessions.
C. 10 Sets of the following on Airdyne:
30 Seconds @ 90%
30 Seconds @ 50%
Rest/Walk x 1:00 minute.
Total Minutes: 20 Minutes
People Can Row if we are short on Airdynes
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Thrusters/Pull Ups
A. Snatch Deadlift @ 20×0, 1 rep x 10 sets, on the minute. Drop each rep from the top position. Use 110% of your best snatch.
B. Clean and Jerk Cluster @ 75%, 1.1 x 5 sets, rest 3-4 minutes between sets.
C1. Thrusters, 2-3 reps x 5 sets, go heavier than last week, rest 1 minute.
C2. AMRAP(-2) Kipping Pull Ups x 5 sets, rest 1 minute. Go to almost failure, but 2 to 3 reps shy of your best pull up number in a row.
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