Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 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, March 10th, 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 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.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep, Fitness Phase, and Lifestyle Phase
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Dynamic Prep Group Warm-Up
+
4-6 Minutes of the following:
Row 150 Meters
5 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Minute AMRAP of the following:
15 Squats
10 Ring Rows
5 Push Ups
+
Rest 5 Minutes
+
10 Minute AMRAP of the following:
15 Calorie Airdyne
10 Walking Lunges
5 Hanging Knee Raises
B. Fitness Phase
CrossFit Opens Prep/MAP Multi Sets
30-20-10-5 of the following:
Calories on Rower
Burpees
+
Rest 8 Minutes
+
5 Rounds for time of the following:
7 Thrusters @ 115/80, 95/65
7 Push Ups Perfect
C. Competition Phase
High Bar Back Squat Intense + Lactate Endurance Testers(5-7 minutes) x 3 sets + MAP Zone 1-Cyclical Work
A. High Bar Back Squat, 1 rep on the minute, every minute x 6 minutes @ 75% plus 40 lbs of chains x 1 rep.
B. 3 sets of the following @ Hard-Charging Pace:
20 Power Snatches @ 115/75 Unbroken
Row 350 Meters
Rest 12 Minutes between sets
C. 15 Sets of the following on Airdyne:
30 seconds @ 75%
30 seconds @ 30%
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