"Vagabond Aerobic Sets for Lifestyle/Fitness Phase"(7.31.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 4th, 2014. 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 4th, 2014. 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 the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
5 Sets of the following:
30 Seconds Hard on Airdyne, rest 3 minutes and 30 seconds between sets.
Rest 5 minutes
15 Minutes of the following:
5 Burpees
Row 300 Meters
40 Single Unders
People can scale up to 20 Double Unders
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Run 200 meters
5 Wall Balls
5 Box Jumps
Rest 4 Minutes
8 Minutes of the following:
Row 200 Meters
5 Kettlebell Swings @ 53/35 lbs
5 Burpees
Rest 4 Minutes
8 Minutes of the following:
Run 200 Meters
5 Kipping Pull-Ups
20 Walking Lunges(10/each side)
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press(1 rep) + Push Jerk(2 rep) x 4 sets, rest 2 minutes between sets.
Work to about 85% of best push press
B1. DB Tripod Bent Over Row @ 40×0, 5-6 reps/each heavy x 4 sets, rest 90 seconds between sets.
B2. Clean Grip Romanian Deadlifts @ 90% of best clean, 4 reps x 4 sets, rest 90 seconds between sets.
C. 4 Sets of the following @ 80%
100 Double Unders
1k Row @ 80%
Rest 4 minutes between sets
Keep Track of Each Round and see time component
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