"Schedule for Labor Day Weekend + Next Beginners Class on September 16th"(8.30.2013)

*Schedule for Labor Day Weekend*

1. Saturday, August 31st : 9:00 am Lifestyle + Fitness Class + 10:00 am Competition Class

2. Sunday, September 1st: 9:00 am to 11:00 am Open Gym Format(No Speciality Classes)

3. Monday, September 2nd Labor Day: 9:00 am Class Only

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 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 Warm-Up
sotts press
reverse hyper
double unders
handstand walking
+
Lifestyle + Fitness Phase Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
TGU + waiters walk
double unders
goblet squats facing the wall
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Lactate Based
4 Sets of the following on Airdyne:
20 seconds @ 100% effort, rest 2 minutes and 30 seconds
+
rest 5 minutes
+
4 sets of the following of:
25 seconds @ 100% effort Burpees
+
rest 5 minutes
+
4 Sets of the following on Airdyne:
20 seconds @ 100% effort, rest 2 minutes and 30 seconds
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + Posterior Chain
A. Front Squat @ 22×1 @ 65%-70% of Wednesday’s Front Squat, 3 reps of 5 sets, rest 2 minutes between sets.
B1. Plate Overhead Walking Lunges @ 11×1, 8-10 repetitions x 3 sets, rest 1 minute.
B2. Close Grip Bench Press, 6-8 repetitions x 3 sets, rest 1 minute.
C. On the Minute, Every Minute of the following for 10 Minutes:
Complete 10 Heavy Russian Kettlebell Swings
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 22×1, work to a heavy triple.
This means you will work to a heavy triple quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy triple.
B. Split Jerk Cluster @ 73%-75%, 1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
C1. Close Grip Bench Press @ 21×1, 3-4 repetitions x 5 sets, rest 1:30 between sets.
C2. Strict Ring Pull Ups Weighted @ 20×1, 3-4 repetitions x 5 sets, rest 1:30 between sets.
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