"Vagabond CrossFit Olympic Lifting Class + Next Beginners Class"(10.21.2013)

*Vagabond CrossFit Olympic Lifting Class on Monday, October 21st @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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.*

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 28th, 2013. There are no more than 5-7  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
+
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
yoga push ups
bottoms up kb walk
goblet squats
handstand holds x 10-20 sec.
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Single Arm KB Standing Press @ 30×1, 6-8/each arm x 3 sets, rest 1:30 between sets.
A2. DB Russian Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 1:30 between sets.
B. 3 Sets of the following @ High Aerobic Effort:
Row 250 Meters
15 Burpees
30 Kettlebell Swings
Row 250 Meters
15 Burpees
Rest 4 Minutes between sets
B. Fitness Phase
Bend CP + Upper Body Push Vertical + Lactate Based
A. Hang Power Clean, 4 sets of 5, rest 1:30 between sets, 80% of 1RM Power Clean
B. Close Grip Bench Press, 4 sets of 5 reps, rest 1:30 between sets.
C. 3 Sets of the following @ 100% effort:
6 Burpees
15 Hang Power Cleans @ 95/65
6 Burpees
15 Calorie Airdyne(Men)/10 Calorie Airdyne(Women)
Rest 3 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 20×1, 70%, 2 reps x 5 sets, rest 2 minutes
B. Squat Snatch on the minute, every minute x 8 minutes, 90% x 1 rep
C. Overhead Squat @ 20×1, work to moderate single, no more than 80% of 1 rep max on file.
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