Vagabond CrossFit Beginners Class Starts Monday, May 11th, 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, May 11th, 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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*Vagabond CrossFit Regular 7:35 pm Group Class on Wednesday, May 6th*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Hang Snatch Review-Coach B Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 3-5 reps x 3 sets, rest 1 minute between sets.
Compare to April 29th, 2015 at 4-6 reps
A2. Strict Supinated Pull-Ups, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale too Lat Pull-Down, 12-15 reps x 3 sets
A3. DB Bench Press @ 21×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 6 Sets of the following:
30 Second Airdyne Sprint Aerobic Pace
30 Second No Push-Up Burpee
Rest 60 Seconds between sets
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A1. Close Grip Bench Press, 3-4 reps x 3 sets, rest 1 minute between sets.
Compare to April 22nd, 2015
A2. Strict Supinated Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
People can do Lat Pull-Downs, 12-15 reps x 3 sets
A3. DB Zotman Curls, 12-15 reps x 3 sets, rest 1 minute between sets.
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B. 6 Sets of the following @ High Aerobic Effort:
30 Second Row @ Aerobic Effort
30 Kettlebell Swings-Russian
Rest 60 seconds between sets
C. Competition Phase
I. Regionals Training 2015
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 2 x 1 Mile Runs @ 75% effort, rest 12 minutes between sets.
In between sets, complete 16-20 Strict Handstand Push-Ups
B. Push Press Cluster, 1.1 x 4 sets, rest as needed between sets.
C. 5-4-3-2-1 of the following:
Deadlifts @ 365/245 lbs
Muscle-Ups
Box Jumps @ 36/30 inches
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Rest 10 Minutes
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For Time of the following:
30-20-10 of the following:
Calorie Assault Bike
90-60-30 of the following:
Double Unders
20-15-10 of the following:
Burpees
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Power Snatch @ 90%, 1 rep, every minute on the minute x 10 minutes.
B. Power Clean @ 90%, 1 rep, every minute, on the minute x 10 minutes.
C1. Strict Press, 3-4 reps x 4 sets, rest 2 minutes between sets.
C2. Weighted Mix Grip Pull-Ups, 3-4 reps x 4 sets, rest 2 minutes between sets.
People can scale down to clusters, 1.1.1 x 4 sets
D. 3 Rounds for time of the following:
15 Kettlebell Swings @ 70/44 lbs
Run 400 Meters
15 Wall Balls
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