"Vagabond Beginners Class: Monday, January 5th"(12.2.2014)

Vagabond CrossFit Beginners Class Starts Monday, January 5th, 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, January 5th, 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:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
8 Minutes of the following:
10 Kettlebell Swings
10 Calorie Airdyne
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Rest 4 Minutes
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8 Minutes of the following:
10 Burpees
10 Calorie Airdyne
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Rest 4 Minutes
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8 Minutes of the following:
20 Walking Lunges(10/each side)
10 Calorie Airdyne
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Rest 4 Minutes
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4 Minutes of the following:
Airdyne @ 90% aerobic effort
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
12 Minute AMRAP @ 85% of the following:
8 Power Cleans @ 115/75 lbs, 95/65 lbs or 8 Deadlifts @ 135/95 lbs, 115/85 lbs
12 Box Jumps @ 24/20 inches, 20/16 inches
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Rest 6 Minutes
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5 Sets of the following:
Row 300 Meters, rest 60 seconds, 80% aerobic effort
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 3 Rounds for quality of movement:
1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—
2. Handstand Walking, 20 meters or 10 meters, rest 10 meters—-
3. Bar Dips, sets of 8-12 reps, pause one second in bottom or clusters of 2.2.2.2
4. Ring Pull-Ups, 3-4 reps, rest as needed between all movements.
B. High Hang Clean Pull Under, 3 reps x 5 sets, rest as needed between sets.
The weight for this movement will be well under your max, concentration pulling under barbell
C. Strict Press Standing, 5 sets of 3 reps, rest 1:30 between sets.
D1. Front Rack Walking Lunges @ 11×1, 6/each leg x 3 sets, rest 1 minute.
D2. DB Tripod Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 1 minute.
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