Elizabeth in a good finish position in the deadlift. Hips Open, Head in neutral position, and bar over mid foot line! The On Ramp Program is meant to teach you the movements safely and efficiently which is paramount to a successful and safe program in a CrossFit Gym! If you are interested in joining our next On Ramp Classes, please contact our information.

I. Vagabond CrossFit Grand Opening:
Vagabond CrossFit will be holding its Grand Opening on Saturday, April 30th, 2011. So, put it in your calendar and come on by. The day will start off at 10:00 am and will go to about 1:00 pm. Paleotrition, VitaCoco, Steve’s Original, and Again Faster will be on hand representing each of their companies and will be helping along with the Grand Opening.
The first workout will start around 10:30 am, which is a beginner’s workout for anyone new or for anyone looking to get a workout in for fun. The top male and female performance will receive a free month membership to Vagabond CrossFit.
The second workout will begin around 11:30 am, and Again Faster will hand out a gift card to the top male and female performance during this workout. The second workout will be for competitors, or anyone looking to push themselves a little bit harder.
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inch Hang Power Clean
4 Inch Hang Power Clean
6 Inch Hang Squat Clean
*Agility Warm-Up*
Ladder and Hurdle Circuit
1. Ladder Agility
2. Hurdle Hops Agility
3. Butt Kicks
III. Strength and Conditioning Workouts of the Day:
A. Push Press, 5 Sets of 3- Sets Across
*Compare to April 4th, 2011*
*Go up either 2.5 lbs or 5 lbs from last week.*
B. “T-Rex”(7 Rounds for time of):
Run 200 m
Chest 2 Bar Pull-Ups x 7 reps
7 Rounds of:
Run 200 m
Body Rows x 10 reps
7 Rounds of:
Run 200 m
Banded Pull-Ups x 7 reps
7 Rounds of:
Run 200 m
Chin over Bar Pull-Ups x 7 reps
7 Rounds of:
Run 200 m
Chest to Bar Pull-Ups x 7 reps
*If you can do 3 or more consecutive pull-ups, then scale the reps down on the workout and do regular chin over bar pull-ups.*
IV. Competitors Schedule Workouts of the Day:
A. Find a 1 Rep Max Back Squat
B. “T-Rex”
Post Weights Used and Time to Complete to Comments.