Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 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, June 2nd, 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 vbcrossfit@gmail.com 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 + Competition Phase Prep
3 Minutes of Zone 1 Work
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Skill Transfer Exercises: Snatch Position
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Grip Stamina+ Posterior Chain/Upper Cond + Simple Lactate
A. Front Squat @ 30×1, 4 reps x 4 sets @ 60% or moderate weight, rest 1 minute between sets.
B1. DB Bent Over Row @ 41×1, 6-8 reps/each x 3 sets, rest 60 seconds.
B2. DB Bicep Curls @ 30×1, 8-10 reps x 3 sets, rest 60 seconds.
C. 4 Sets of the following @ High Aerobic Effort:
15 Calorie Airdyne
8 Burpees
Run 200 Meters
Rest 90 seconds between sets.
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
Run 100 Meters
15 Wall Balls
Rest 1 minute between set
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Rest 3 Minutes between efforts
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5 Sets of the following:
Run 100 Meters
10 Hang Power Cleans @ 115/75, 95/65
Rest 1 minute between sets
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Rest 3 Minutes between efforts
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5 Sets of the following:
Run 100 Meters
7-10 Pull-Ups
Rest 1 minute between sets
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. High Bar Back Squat, 5 reps @ 70%, 3 reps @ 75%, 1 rep @ 85%, 1 rep @ 90%, 5 reps @ 70%, 3 reps @ 75%, 1 rep @ 85%, 1 rep @ 90%, rest 2-3 minutes between sets.
B. Front Squat plus 40 lbs of chains @ 20×1, 2 reps @ 45%, x 6 sets, every 30 seconds. Concentrate on Speed.
C. Power Clean Cluster, 1.1 x 4 sets, 80%, rest 2-3 minutes between sets.
D. AMRAP 12 Minutes of the following:
5 Overhead Squats @ 185 lbs/120 lbs(You can clean It up and put on back)
10 Chest to Bar Pull-Ups
5 Up and Over Box Jumps @ 30 inches/24 inches
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