Schedule for Holiday Week:
Tuesday, December 31st, 2019(NYE): 530 am open gym, 6 am, 715 am, 9 am, 12 pm, gym closes 1 pm.
Wednesday, January 1st, 2019(NYD): 9 am to 2 pm Open Gym
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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ vbcrossfit@gmail.com or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a personalized approach setting.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A. Front Squat, 6-8 reps x 3 sets, rest 1 minute between sets.
B1. Single Leg Walking Lunges, 6 reps/each leg x 2 sets, rest 45 seconds
B2. Standing Pallof Press, 6 reps/each way x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
4 Rounds for time of the following:
500 Meter Row
21 Russian KBS
15 Goblet Squats
45 Second FLR Hold
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Hang Power Clean, 5 sets of 1 rep, rest as needed between sets.
1RM Data: October 8th or May 22nd, 2019
We did 5 sets of 2 reps on December 17th for Hang Position
B1. Single Leg Box Step-Ups, 6 reps/each leg x 2 sets, rest 45 seconds.
B2. Ball Pressing Core, 10 reps @ 3 second hold x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
4 Rounds for time of the following:
20 Cal Assault Bike
20 Russian KBS
20 Wall Balls
60 Second Plank Hold
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Push Jerk Mod, 80%, 2 reps x 6 sets, rest as needed between sets.
B. Clean, 80% Cluster Sets, 1 rep x 8 sets, rest 2 minute between sets.
Week 4 Snatch
C. Clean Grip Pull @ 80% 5 sets of 3 reps, rest as needed between sets.
D1. Ring Dips, 6-10 reps x 4 sets, rest 15 seconds.
D2. Wall Balls, 15 reps x 4 sets, rest 30 seconds.
D3. KB Farmer’s Walk Double Arm, 50 meters x 4 sets, rest 45 seconds.
D4. Toes to Bar, 10 reps x 4 sets, rest 60 seconds.
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E. 5 Sets of the following:
5 Power Snatch @ 115/80, 95/65 lbs unbroken
12 Bar Facing Burpees
5 Cal Assault Bike
Rest 4-6 times greater than your work time
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