"The Next Vagabond Beginners Class: Monday, December 7th"(11.20.2015)
Vagabond CrossFit Beginners Class Starts Monday, December 7th, 2015. 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, December 7th, 2015. 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.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Banded Hamstring Stretch-2 Minutes/each side
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat or Front Squat/Posterior Chain + Long Conditioning
A1. High Bar Back Squat, 5 reps x 3 sets @ 70%, rest 1 minute
Front Squat, 8 reps @ 50% x 3 sets, rest 1 minute
If you are restricted from Back Squat, then Front Squat
A2. Seated Russian Twists Fast Reps, 10 reps/each side(20 total) x 3 sets, rest 1 minute between sets.
Make sure you touch ground with ball, rotate
B. 3 Sets of the following:
Row 400 Meters or Run 400 Meters-Client Choice
20 Kettlebell Swings
Rest 90 seconds between sets
B. Fitness Phase
High Bar Back Squat + Posterior Chain/Core + Long Conditioning or Sets Basic Lactate Work
A1. High Bar Back Squat, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, rest 1 minute.
A2. Weighted Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
B. 5 Sets of the following:
3 Minute AMRAP of the following:
5 Push-Ups or Box Push-Ups
6 Box Jumps
7 Deadlifts @ 135/95 lbs, 115/75 lbs, 95/65 lbs(People can Sub Deadlifts for Kettlebell Swings)
8 Ball Slams
Rest 90 seconds between sets
C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory
A. Snatch, 90%, 1 x 3 sets, rest as needed.
B. Clean and Jerk, 90%, 1 x 3 sets, rest as needed.
C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 0 second pause in bottom for both reps.
D1. Romanian Deadlifts, 50% of best clean, 8-10 reps x 4 sets, rest 1 minute between sets,
D2. Strict Supinated Pull-Ups, AMRAP 25 Seconds x 4 sets, rest 2 minutes between sets.
E. 4 Rounds Not For Time, For Quality and Movement:
Run 400 Meters
20 Calorie Assault Bike
15 Toes to Bar
4-3-2-1 of Rope Climbs after every round
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