"Saturday Vagabond Partner Workout"(7.14.2013)

*Saturday, July 14th, 2013 Class Schedule*

9:00 am Group Class Time

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 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:
Coached Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester/Team Workout
Inspired by Jason Leydon
30 Minute AMRAP of the following:
5 Push Ups
5 DB Hang Power Cleans
5 Burpees
5 Box Jumps
800 Meter Run or 1000 Meter Row
One Partner will work at one time. When Partner One finishes the 5 push ups, 5 hang power cleans, 5 burpees, and 5 box jumps, then both partners will run 800 meters or row 1000 meters together. Partner Two will start the next round, when both are back from either the run or row.
B. Fitness Phase:
CrossFit Tester/Team Workout
Inspired by Jason Leydon
30 Minute AMRAP of the following:
5 Push Ups
5 Hang Power Cleans @ 115/75
5 Burpees
5 Kettlbell Swings
800 Meter Run or 1000 Meter Row
One Partner will work at one time. When Partner One finishes the 5 push ups, 5 hang power cleans, 5 burpees, and 5 kettlebell swings, then both partners will run 800 meters or row 1000 meters together. Partner Two will start the next round, when both are back from either the run or row.
C. Competition Phase:
Low Volume % + High Volume % + Low Volume % Aerobic Sessions
10 Sets of the following on Airdyne:
30 Seconds @ 80%
30 Seconds @ 50%
+
rest 5 minutes
+
4 Sets of the following @ high aerobic effort of:
30 seconds of Kettlebell Swings
rest 30 seconds
30 seconds of Wall Balls
rest 30 seconds
30 seconds of Running
rest 30 seconds
30 seconds of Power Snatch @ 95/65 lbs
rest 30 seconds
+
rest 5 minutes
+
10 Sets of the following on Airdyne:
30 seconds @ 80%
30 seconds @ 50%
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