Vagabond CrossFit Beginners Class Starts Monday, October 19th, 2015. 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, October 19th, 2015. 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 Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
A1. Front Squat, 3 reps x 5 sets, rest 1 minute between sets.
Go up from last week, September 28th
A2. Back Extensions Weighted, 8-10 reps x 5 sets, rest 1 minute between sets.
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B. 27-21-15-9-3 of the following:
Cal Row
Kettlebell Swings
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
A. Push Press, 5 reps x 3 sets, rest 1 minute between sets.
B1. Bar Dips or Push-Ups or Box Push-Ups, 6-8 or 10-12 reps x 3 sets, rest 1 minute.
B2. DB Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
C. AMRAP 16 Minutes of the following:
400 Meter Run
14 Wall Balls
7 Power Cleans @ 135/95 lbs, 115/75 lbs
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Snatch, 75%, 1.1 cluster x 5 sets, rest 1-2 minutes between sets.
B. Front Squat @ 90%, 2 reps x 4 sets, rest as needed.
C. Split Jerk, 84% x 1.1.1 x 5 sets, rest as needed between sets.
D. Clean Pull, 100%, 3 reps x 4 sets, rest as needed between sets.
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E. 4 Rounds for time of the following:
400 Meter Run
10 DB Power Snatch(5/each side) @ 70 lbs/45 lbs
20 Cal Row/16 Cal Row
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Rest 5 Minutes
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50 Burpees For Time to Target Above- 4-6 inches
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