"Vagabond Beginners Class: May 11th + 7:35 pm Regular Group Class"(4.22.2015)

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 [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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-20130730-043

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Hang Snatch Review-Coach B Warm-Up
+
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, 5-7 reps x 3 sets, rest 1 minute between sets.
Compare to April 15th, 2015 at 6-8 reps
A2. DB Bent Over Row, 8-12 reps/each side x 3 sets, rest 1 minute between sets.
A3. Front Lean Rest on Rings, Accumulate 45 seconds x 3 sets, rest 1 minute between sets.
Scale down to regular Front Lean Rest on Hands
B. 18 Minutes on the Clock:
Every 3 Minutes Complete the following:
Run 100 Meters
10 Kettlebell Swings
5 DB Push Press @ mod weight
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A1. Close Grip Bench Press, 4-5 reps x 4 sets, rest 1 minute between sets.
A2. DB Walking Lunges @ 11×1, 8-10/each leg x 3 sets, rest 1 minute between sets.
A3. DB Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
+
B. 18 Minutes on the Clock:
Every 3 Minutes complete the following:
Row 150 Meters
10 Deadlifts @ 155/105 lbs
12 Sit-Ups or 8 Toes to Bar
C. Competition Phase
I. Regionals Training 2015
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 3 x 800 Meter Run @ 75%, rest 4-5 minutes between sets.
In Between sets, practice Free Handstand Holds x 30 Seconds
B. Split Jerk Cluster, 1.1 heavy cluster x 4 sets, rest 2-3 minutes between sets.
C. 1 Push Press +1 Push Jerk, on the minute, every minute x 8 Minutes of
Minute 1-3: 70% of your Push Press
Minute 4-6: 80% of your Push Press
Minute 7-8: 90% of your Push Press
D. Romanian Deadlifts @ 60-70% of your best clean, 5 reps x 3 sets, rest 1-2 minutes between sets.
After every set complete 6-8 Strict Handstand Push-Ups + 40 Double Unders
+
E. 3 Rounds for time for time of the following:
10 Front Squats @ 185/135 lbs
20 Chest to Bar Pull-Ups
50 Double Unders
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Every Minute on the Minute x 6 Minutes of the following:
3 Power Snatch + 3 Overhead Squats
B. Every Minute on the Minute x 6 Minutes of the following:
3 Power Cleans + 3 Front Squats
C1. Close Grip Bench Press, 4.2.4.2, rest 2 minutes between sets.
C2. DB Bent Over Row @ 30×1, 8-10/each arm x 4 sets, rest 2 minutes between sets
+
D. 3 Rounds for time of the following:
30 Calorie Airdyne
20 Deadlifts @ 155/105 lbs
10 Chest to Bar Pull-Ups
5 Power Cleans @ 155/105 lbs
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