Vagabond CrossFit Beginners Class Starts Monday, June 22nd, 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, June 22nd, 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
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Upper Body Push + Upper Body Push Asst. + Quick Hitter
A1. Front Squat of the following: Compare to May 20th for 1 Rep Max Totals, rest 1 minute between sets.
4 reps @ 65%
4 reps @ 70%
4 reps @ 75%
A2. Perfect Push-Ups Clusters, 5.5.5 x 3 sets, rest 1 minute between sets.
Scale to Banded Push-Ups or The Slingshot 4.4.4 x 3 sets
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 1 minute between sets.
C. For time of the following:
50 Jump Rope Singles
40 Cal Row
30 Sit-Ups
20 Burpees
50 Jump Rope Singles
B. Fitness Phase
Single Leg/Upper Body Push + Upper Body Push Assistance + Quick Hitter
A1. DB Box Step-Ups @ 20×1, 8 reps/each leg x 3 sets, rest 1 minute between sets.
A2. DB Pause Bench Press @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Curls @ 30×1, 10 reps x 3 sets, rest 1 minute between sets.
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B. 3 Rounds for time of the following:
Run 400 Meters
15 Kettlebell Swings
15 Burpees
C. Competition Phase
Jerk Intense + Squat Clean OTMEM + Posterior Chain /Upper Body Pull + Heavy CP Battery(Mixed Running w/Muscle-Up-12 Minute or less domain)
A. Split Jerk, work to heavy single, 90% of best single jerk, 10 minute time limit.
B. Split Jerk Cluster, 1.1 x 3 sets @ 80% of above weight reached, rest 1-2 minutes between sets.
C1. Romanian Deadlifts @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
C2. DB Lat Pull-Over @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
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D. 10 Minute AMRAP of the following:
20 Calorie Airdyne/11 Calorie Assault(Men)/15 Calorie Airdyne/8 Calorie Assault(Women)
5 Squat Cleans @ 185 lbs/120 lbs, 145/95 lbs
*Touch N Go as long you can*
3 Muscle-Ups
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