"Team/Partner Saturday Workout"(11.3.2012)

Day 20 of VB No Grain Challenge

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. There are no more than 4-6  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. Claases 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.

*VAGABOND OF THE MONTH FOR OCTOBER. CLICK HERE TO SEE MEMBER.*

 

Below Aimee works One on One with a Vagabond on her Overhead Squat. Prior to this session, Aimee had never Overhead Squatted more than 35 lbs, due to couple circumstances involving mental imagery, lack of confidence, and fear of the barbell overhead. At the end of the session, she over comes her fear and proceeded to accomplish a 25 lbs increase in her overhead squat.

I. Dynamic and Mobility Prep Warm-Up:

Coaches Option x 7 to 10 Minutes
+
Review of Team Workout
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phases:
CrossFit Tester: Team Workout
15 Rounds for time of the following with a partner:
10 Wall Balls
10 Box Jumps
Run 200 Meters or Row 250 Meters(Depending on Weather)
*As a team of two, you must complete all 15 rounds as a team. This means Partner A, could do one full round, then rest, and Partner B does one full round after, which then would equal two rounds.
B. Competition Phase:
MAP SESSIONS
5 Sets @ 90% of the following:
Sprint 100 Meters
10 Chest to Bar Pull Ups
Rest 1:00 Minute
+
Rest 7-10 Minutes
+
5 Sets @ 90% of the following:
10 Repetitive Box Jumps @ 24/20
25 Wall Balls
Rest 1:00 Minute
+
Rest 7-10 Minutes
+
5 Sets @ 90% of the following:
Sprint 100 Meters
10 Burpees
Rest 1:00 Minute
Post Results to Comments.