"The Next Vagabond Beginners Class Begins on August 5th"(7.22.2013)
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
butterfly pull up work
L-sit holds x 10-15 sec.
TGU x 1/side @ tough weight
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
plank walk outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B. Close Grip Bench Press, work to a heavy single in a 12 Minute Time Limit.
Compare to January 11th, 2013 + Compare to April 15th, 2013
C. 10 Minute AMRAP of the following:
15 Anchored Sit Ups
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. Above Knee Power Clean Cluster @ 80% of last week, 1.1 x 4 sets, rest 2 minutes between sets.
Compare to July 15th
B. Pendalay Barbell Row @ 30×1, 4-6 repetitions x 4 sets, rest 2 minutes between sets.
C. 4 Sets of the following:
5 Touch N Go Deadlifts @ 185/125
10 Burpees As Fast As Possible
Sprint 100 Meters
Rest 3 minutes between sets
C. Competition Phase
Snatch Intense + Clean and Jerk Mod + Back Squat Mod/Upper Body Pull + Upper Body Pull Battery
A. Above Knee Squat Snatch, work to heavy single. No More than 5 Sets.
B. Above Knee Hang Power Clean + Jerk Cluster @ 225 lbs/135 lbs , 1.1.1 x 5 sets, rest 3 minutes between sets.
C1. High Bar Back Squat @ 80%, 3 reps x 5 sets, rest 2 minutes between sets.
C2. Pendalay Row @ 30×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
D. On the Minute, Every Minute, Complete 2 Rope Climb for 7 Minutes.
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