"Spreadsheet Testing Day for Fitness Phase: Front Squat + Pull Up"(11.27.2013)

*Schedule for the Thanksgiving Week at Vagabond CrossFit*

1. Wednesday, November 27th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

2. Thursday, November 28th(Thanksgiving Day): 9 am Class Only + No Babysitting

3. Friday, November 29th(Black Friday): 9 am, 10 am, 430 pm, 535 pm

4. Saturday, November 30th: 9 am + 10 am classes

5. Sunday, December 1st: 9 am Vagabond Gymnastics + 10 am Vagabond Powerlifting + 9 am to 11 am Open Gym

 
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Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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.*

*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*

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, December 9th, 2013. There are no more than 5-6  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 Prep
3 minutes of z1 work
+
3-5 minutes of
Coach B Warm-Ups + Clean Prep
+
3-5 minutes of the following:
row 100 meters
wall angels x 5
face pulls x 5
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats facing wall
wall angels
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Minutes of the following:
10 Wall Balls or Goblet Squats
8 DB Push Press
6 Box Jumps
+
Rest 5 Minutes
+
10 Minutes of the following:
Row 200 meters
10 Walking Lunges
5 Ring Rows
B. Fitness Phase
Spreadsheet Test Day: CLICK HERE TO ADD FRONT SQUAT + WEIGHTED PULL UP TO SPREADSHEET.
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A. Front Squat @ 20×1, work to a 1 rep max. 18 Minute Time Limit.(Take Your Time and Build Up)
Compare to August 28th, 2013
B. Weighted Pull Up Pronated, 1 Rep Max. 8 Minute Time Limit.
People can scale to the following
Advanced: AS RX
Intermediate: Go for AMRAP Pull Ups Pronated x 1 Set. Strict.
Beginner: AMRAP Banded Strict Pull Ups x 1 set. Strict.
C1. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute.
C2. Pendalay Barbell Row @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
C. Competition Phase
Clean Intense + Squat Moderate(Back Squat) + Clean or Snatch Tech + Posterior Chain/Core
A. Squat Clean @ 80%, 1 rep x 5 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 80%, 4 reps x 4 sets, rest 2-3 minutes between sets.
C. Snatch Complex(work to moderate weight, focus is technique)
1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Power Snatch x 5 sets, rest 1 minute.
D1. GHD Raises @ 10×1, 15 reps x 3 sets, rest 1 minute.
D2. Plank Holds x 90 seconds total x 3 sets, rest 1 minute.
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