"Vagabond Beginners Class: Next Start Date: January 6th"(12.27.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 2013. 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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 6th, 2013. There are no more than 5-6  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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep+
+
3-5 minutes of hip mobility + coach b warm up
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles,hips, t-spine
+
3-5minutes of workout prep
goblet squats x 5 reps
lunge step x 10 steps in total
face pulls x 5 reps
100m row
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Romanian Deadlift @ 30×1, 4-5 reps x 4 sets, rest 1 minute.
A2. Weighted Strict Pronated Pull Ups, 4-5 reps x 4 sets, rest 1 minute.
Advanced: Weighted Pull Ups
Intermediate: Strict Pull Ups(4-8)
Beginner: Negative Pull Ups(3-4) + Bicep Curls(3-4)
A3. Unweighted Walking Lunges, 14/each leg x 4 sets, rest 1 minute.
B1. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. DB Seated Strict Press @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B3. Row Sprint, 45 seconds x 3 sets, rest 2 minutes.
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A. Deadlift @ 60% of 1 rep max, 2 reps x 6 sets, rest 30 seconds. Concentrate on Speed.
B1. Pendalay Barbell Bent Over Row, 4-6 reps x 5 sets, rest 1 minute.
B2. DB Powell Raises @ 30×1, 6-8/each arm x 5 sets, rest 1 minute.
C. AMRAP 12 Minutes of the following:
12 Airdyne Calories
6 Pull Ups
12 Air Squats
6 Push Ups
*People who have efficient kipping and strength can perform Banded *Kipping Pull-Ups*

*People who have limited upper body pulling strength, will perform Ring Rows*
C. Competition Phase
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Upper Body Push/Bend COND
A. Split Jerk, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed
B. Squat Clean, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed.
C. High Bar Back Squat 1 ¼ , 3 reps, 3 reps, 2 reps, 2 reps, 1 rep, rest 2 minutes between sets. This is not a max, just moderate work for the day, concentrate on bounce out of the bottom.
D1. Romanian Deadlift , 6-8 reps x 3 sets, rest 60 seconds.
D2. DB Bench Press, 6-8 reps x 3 sets, rest 60 seconds.
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