Vagabond CrossFit Beginners Class Starts Monday, August 10th, 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, August 10th, 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. DB Bench Press @ 30×1, 4-6 reps heavy x 3 sets, rest 1 minute between sets.
A2. Strict Mix Grip Pull-Up Clusters, 3.3.2.2. x 3 sets, rest 1 minute between sets.
Scale to Negative Pull-Ups, 3-4 reps or Dead Hangs @ 30 seconds
A3. Hollow Holds x 30 seconds x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
2 Rounds for time of the following:
60 Jump Rope Singles
30 Goblet Squats
20 Cal Row
B. Fitness Phase
Front Squat Testing CP+ Upper Body Row/Core + Conditioning Testing
A. Front Squat, build to 1RM, 12 minute time limit.
B1. DB Row, 8 reps/each side x 2 sets, rest 1 minute between sets.
B2. Side Bridges, 25 seconds/each side x 2 sets, rest 1 minute between sets.
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C. For Time of the following:
10-9-8-7-6-5-4-3-2-1 of the following:
Wall Balls @ 20/14 lbs
Hang Power Cleans @ 135/95 lbs, 115/75 lbs
Burpees
Compare to April 14th, 2015
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 70% x 3 sets.
B. Muscle Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets
C. Overhead Squat, 70% x 5 reps x 3 sets.
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D. Upper Body Pull Complex Conditioning:
2 Strict Pull-Ups + 3 Regular Kipping Chest to Bar Pull-Ups + 4 Chest to Bar Pull-Ups + 5 Toes to Bar x 4-5 sets, rest 75-90 seconds between sets.
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E. 15-12-9 of the following:
Clean + Jerk @ 185 lbs/120 lbs
5-3-1 of the following:
Rope Climbs
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