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
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense Speed + Single Leg + Posterior Chain/Single Leg + Aerobic Tester(8-10 Minute Duration)
A. Light Speed Deadlift, 8 sets of 3, no tough n go reps, rest 30 seconds between sets.
Concentrate on Perfect Form + Speed out of the bottom
B. Overhead Walking Lunges(Plates), 6-8 reps/each side x 3 sets, rest 1:30 between sets.
C1. Back Extensions, 8-10 reps x 3 sets, rest 1 minute.
C2. DB Split Squats, 6-8 reps/each x 3 sets light, rest 20 seconds between leg/rest 1 minute between sets.
D. 10 Minute AMRAP of the following:
50 Single Unders
12 Box Jumps
8 Ring Rows or 4 Strict Pull Ups
B. Fitness Phase
Bend Intense + Single Leg/Posterior Chain + Single Leg
A. Deadlift, on the minute, every minute x 10 minutes x 1 rep heavy.
This is not a max attempt, please keep under 90%
B1. DB Split Squats, 4-6 reps/each leg x 4 sets, rest 1 minute.
B2. Russian Kettlebell Swings Heavy, 15-18 reps x 4 sets, rest 1 minute.
C. Barbell Step-Ups, 10-12/each leg x 3 sets, rest 2 minutes between sets.
C. Competition Phase
Oly Tech Work + CP Battery Oly + High Muscular Endurance GYMN + Lactate Endurance-Tester(Non-Opens)
A. 20 Minutes on the Clock for the following: Light Work
Split Jerk Cluster @ 60% to 70% 2 reps on the minute, every minute x 10 minutes.
B. 7 Sets of the following: 12 Minutes Total
1 Squat Snatch + 4 Overhead Squats @ 185 lbs/115-130 lbs, every 90 seconds complete this complex.
C. Row 100 Meters x 10 Sets, rest 50 seconds, 100% effort
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