"Regular Scheduled Classes are Back"(7.8.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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, July 15th, 2013. There are no more than 6-8 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.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up:
3 Minutes of Zone 1 Work
Three Rounds of the following:
Strict Ring Dips x 5 repetitions
High Hang Snatch x 5 repetitions
Run 100 Meters
Lifestyle + Fitness Phase Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
5-7 minutes of workout prep
power snatch skill work
box jumps x 2-3
thrustes x 2-3
pull ups x 2-3
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 8-10 repetitions x 3 sets, rest 3 minutes between sets.
B. Close Grip Bench Press @ 22×1, 3-4 repetitions moderate x 3 sets, rest 2 minutes
2 Second Pause in the Bottom Position
C. 3 Rounds for time of the following:
Row 500 Meters
20 Sit Ups
12 DB Thrusters
B. Fitness Phase:
Bend CP + Upper Body Pull + Lactate Based
A. Deadlift, work to a heavy single with perfect form of the floor. No more than 5 heavy sets or 12 Minute Time Limit.
B. Weighted Supinated Pull Ups @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
C. For Time of the following:
20 Cal Airdyne(Men)/15 Cal Airdyne(Women)
20 Hang Power Cleans @ 95/65 lbs
200 Meter Run
20 Push Press @ 95/65
Go Hard and Fast with No Stopping
C. Competition Phase:
Snatch Intense + Clean and Jerk Moderate + Back Squat Moderate/Upper Body Pull + Upper Body Pull Battery
A. High Hang Squat Snatch, work to heavy single. No More than 5 sets.
This movement is no dynamic start. Start @ High Hang and Stay There.
B. Power Clean+ Jerk @ 75%, 1 rep every minute for 10 minutes.
C1. High Bar Back Squat @ 20×1, 4 reps @ 75% x 5 sets, rest 2 minutes.
C2. Pendalay Barbell Rows @ 30×1, 4-5 repetitions x 5 sets, rest 2 minutes.
D. 6 Minutes of the following:
Complete 10 repetitions of Chest to Bar Pull Ups, rest as needed, but no longer than 30 seconds.
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