"Regular Scheduled Class Time on Tuesday @ 6:35 pm for Now On"(9.24.2013)

*Reminder for Schedule Change*

1. The 6:35 pm Class on Tuesday is now a Regular Scheduled Class Time.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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 7th, 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 [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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
Back Ext.
double unders
butterfly pull ups
High box jumps
+
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
wall slides
single unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester + Core Work
A1. Ring Rows @ 30×1, 8-10 repetitions x 4 sets, rest 1 minute.
Advanced People can Scale up to the following for Ring Rows:
Strict Pronated Pull Ups @ 20×1, 4-6 repetitions x 4 sets
A2. Goblet Squats @ 22×1, 12-15 repetitions x 4 sets, rest 1 minute.
B. AMRAP 12 Minutes of the following:
Run 200 Meters
12 Kettlebell Swings
B. Fitness Phase
Aerobic Tester/CrossFit Tester
5 Rounds for time of the following:
Run 400 Meters
15 Unbroken Pull Ups
60 Second Plank Hold
Here is Version for Scaling for Pull Ups
Advanced: Perform all 15 Repetition of Pull Ups
Intermediate: If your Max Number of Kipping Pull Ups is below 10, then perform between 6-8 Kipping Pull Ups
Beginner: If you cannot perform 3 strict pull ups(men) + 1 strict pull up(women), then you must perform 12 strict ring rows to perfection.
C. Competition Phase
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Push Jerk, work to a heavy single. No Split Jerks on this movement today. No maxes for today. Work up until 90% of your best max.
(Strict Press, work to a heavy single.)
B. Weighted Ring Dip @ 90% of last weeks 1 Rep Max, on the minute, every minute, complete 1 repetition x 8 minutes.
C. For Time of the following:
30 Handstand Push Ups
15 Power Cleans @ 155/100
20 Handstand Push Ups
12 Power Cleans @ 155/100
15 Handstand Push Ups
9 Power Cleans @ 155/100
10 Handstand Push Ups
6 Power Cleans @ 155/100
5 Handstand Push Ups
3 Power Cleans @ 155/100
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