"Speciality Classes for the Weekend + Lactate Work for Phases"(7.12.2013)

*Speciality Classes for the Weekend*

Sunday, July 14th, 2013:

1. 8:30 am Vagabond Running Club

2. 9:00 am Vagabond Gymnastics Class

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:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
3 Rounds of the following:
Run 100 Meters
5 Kipping Handstand Push Ups
5 Butterfly Pull Ups
5 Hang Squat Cleans
Lifestyle + Fitness Phase Prep Warm-Up:
3 minute of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Run 100 Meters
5 Push Ups
10 Second Plank Holds
5 Air Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A. Side Bridges x 16 seconds/each side x 4 sets, rest 30 seconds.
B. DB Tricep Extensions @ 30×1, 6-8 repetitions x 4 sets, rest 1:30 between sets.
B. 5 Sets of the following:
10 Heavy Russian Kettlebell Swings
10 Burpees
10 Goblet Squats
Rest 2 minutes and 30 seconds between sets
B. Fitness Phase:
Upper Body CP(Vertical) + Posterior Chain/Upper Body Push + Squat Cond/AD Alend
A. Strict Press @ 11×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B. Barbell Good Mornings @ 30×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
C. 4 Sets of the following:
15 Calorie Airdyne
15 Front Squats @ 95/65
Rest 4 minutes between sets
C. Competition Phase:
Clean Intense + Front Squat Intense + Snatch Tech + Single Leg/Upper Body Push
A. Power Clean Cluster on the minute every for 10 minutes, 3 tough touch n go repetitions.
B. Front Squat @ 20×1, 4-5 repetitions @ 70% x 5 sets, rest 2 minutes between sets.
C. Overhead Squat @ 20×1, 4-5 repetitions x 5 sets, rest 2 minutes.
Keep this light and concentration on technique.
D1. Front Rack Walking Lunges @ 20×1, 6-8 repetitions/each leg x 3 sets, rest 1:30
D2. KB Standing Press @ 44 lbs/26 lbs @ 50×1, 6-8 repetitions x 3 sets, rest 1:30
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