"Schedule for Weekend + Speciality Classes on Sunday"(9.27.2013)

*Schedule for the Weekend*

1. Saturday, September 28th: 9:00 am Lifestyle + Fitness Phase, 10:00 am Competition Phase

2. Sunday, September 29th: 9:00 am to 11:00 am Open Gym

3. Sunday, September 29th: 9:00 am Vagabond Kettlebell Class

4. Sunday, September 29th: 10:00 am Vagabond Powerlifting Class

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.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
3 rounds of the following:
strict pull up x 3
3 strict + 3 kipping T2B
200m run
3-5 minutes of the following:
Hip Mobility + Ankle Mobility
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
row 100 meters
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull+ Aerobic Based
A1. DB Split Squats(Advanced) or Unloaded Split Squats(Beginners) @ 30×1, 8-10 repetitions/each leg x 3 sets, rest 20 seconds between legs/rest 30 seconds between sets.
A2. DB Zotman Curl @ 30×1, 8-10 repetitions x 3 sets, rest 30 seconds
A3. DB Good Mornings @ 30×1, 8-10 repetitions x 3 sets, rest 60 seconds.
B. 5 Sets of the following:
Row @ 95%, 200 Meters, rest 3 minutes between sets.
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + GYMN Core
A. Speed Front Squat @ 30×1 @ 55%, 2 reps x 8 sets, rest 30 seconds between sets.
B1. Single Arm Walking Lunge KB @ 11×1, 8-10/each side x 3 sets, rest 45 seconds
B2. AMRAP Ring Dips(-2)x 3 sets, rest 45 seconds
Advanced: RX Ring Dips
Intermediate: Push Ups
Beginners: DB Bench Press @ 30×1, 12-15 repetitions
Do no go to failure, go to 2-4 repetitions shy of failure
B3. Barbell Good Mornings @ 30×1, 6-8 repetitions x 3 sets, rest 45 seconds.
C. Accumulate 3-5 Minutes of Front Lean Rest Position on Rings in Push Up Position Hold
People who cannot hold for a perfect hold for 20 seconds or more, can perform Regular Front Lean Rest
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 20×1, 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.
On August 30th, 2013 we did a 2 second pause in the bottom, so keep this in mind.
B. Split Jerk Cluster @ 90%, 1 rep x 6 sets, rest 2-3 minutes between sets.
C1. Fat Bar Close Grip Bench Press @ 33×1, 2-3 repetitions x 4 sets, rest 2 minutes between sets.
This is a very slow tempo, so keep this in mind as you do this
C2. Weighted Pronated Pull-Ups, 22×1, 2-3 repetitions x 4 sets, rest 2 minutes between sets.
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