"Vagabond Beginners Class: October 20th + Schedule for Weekend"(10.17.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 18th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 18th, 2014: 10 am Competition Phase Class

3. Sunday, October 19th, 2014: 8 am Vagabond Circuit Training Class. Must be signed up of this class prior.

4. Sunday, October 19th, 2014: 9 am Vagabond Gymnastics Class

5. Sunday, October 19th, 2014: 9 am to 11 am Vagabond Open Gym Format

Vagabond CrossFit Beginners Class Starts Monday, October 20th, 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, October 20th, 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 [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 to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
run 100 meters
5 wall angels
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 30×1, 3 reps x 5 sets, rest 1:30 between sets.
85% of your 3 rep max
A2. Ring Rows @ 41×1 slow tempo, 6-8 reps x 5 sets, rest 1:30 between sets.
B1. DB Reverse Lunge @ 11×1, 8/each leg x 3 sets, rest 1 minute.
B2. DB Bench Press @ 31×1, 8 reps x 3 sets, rest 1 minute.
C1. Front Lean Rest, accumulate 45 seconds x 4 sets, rest 15 seconds.
C2. Airdyne 18 seconds all out x 4 sets, rest 2 minutes between sets.
B. Fitness Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 30×1, 3 reps x 5 sets, rest 2 minutes between sets.
85% of your 3 rep max
A2. AMRAP 30 seconds Push-Ups x 5 sets, rest 2 minutes between sets.
B1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 1 minute.
B2. Hollow Holds x 30 seconds x 3 sets, rest 1 minute.
C1. DB Single Arm Standing Press, 40×2, 10/each arm, concentrate on engaging core and no tilting x 4 sets, rest 15 seconds.
C2. Airdyne, 25 seconds x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
Use same weight as Monday, October 12th
B. Squat Snatch of the following @ 70%-73% of the following:
1 rep from above knee + 1 rep from floor x 5 sets, rest as needed between sets
C. Clean and Jerk of the following:
80% x 1 rep, 82% x 1 rep, 84% x 1 rep, 86% x 1 rep, 80% x 1 rep, 82% x 1 rep, rest as needed.
D1. Clean Halting Deadlift @ 85% of best clean, 4 reps x 4 sets, rest 1:30 between sets.
Stop at mid thigh position for 3 seconds, then go back down to ground for 1 second pause
D2. Clean Shrug @ 105% x 5 reps x 4 sets, rest 1:30 between sets.
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