"Vagabond Kids Class and Sign Up for the jump n Rope Seminar"(9.17.2012)

*Reminder Vagabond Now Offers a 7:35 pm Class on Monday, Tuesday, Wednesday, and Thursday*

*Vagabond Kids Class on Monday, September 17th @ 3:45 pm. CLICK HERE FOR WORKOUT.*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 2012. Contact us for more information and to sign up.*

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 October 1st . There are no more than 4-6  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. Claases 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.

*Register for the Jump N Rope Seminar that will be at Vagabond on Sunday, September 30th from 11:00 am to 1:00 pm. Link is to the right of the webpage, just click and register today, to reserve your spot.*

I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility work
2 rounds of
wall squats x 5
wall angels x 5
goblet squats x 5
plank hold x 20 seconds
Progressions for Power Clean
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Bend Tech Oly + Bend Power + Squat/Pull Battery
A. Review Full Power Clean Movement, as we will be going for 1 rep max in the following movement.
*Fitness Phase Level 1 can go from the high hang position.*
B. 12 Minute Time Limit: Build to a 1 Rep Max Power Clean in this time allowed.
*Suggested Build Up Percentages: 70% x 5 reps, 75% x 3 reps, 85% x 1 reps, 90% x 1 rep, then GO FOR IT.
C1. Thrusters x 10-12 reps x 5 sets, rest 1:00 minute.
C2. Kipping Pull Ups x 10-15 reps x 5 sets, rest 1:00 minute.
*Banded Kipping Pull Ups x 8-12 reps x 5 sets*
*Ring Rows x 8-12 reps x 5 sets*
B. Competition Phase:
Snatch Intense + Squat(MOD)/Press Battery/Pull + Single Leg/Posterior Chain Work
A. Snatch @ 70% x 2 reps x 2 sets, Snatch @ 75% x 2 reps x 2 sets, Snatch @ 80% x 1 rep x 4 sets, rest as needed between sets.
B1. Squat Snatch @ Moderate Weight(Recommended, 135, 115, 95 for men/95,65 for women), x 5 sets, rest 30 seconds.
B2. AMRAP Shoulder Press @ 115, 95 lbs for men/75,65 for women x 5 sets, rest 30 seconds.
B3. Kipping Pull Ups Cluster, 5.5.5 x 5 sets, rest 30 seconds.
C1. Front Rack Barbell Walking Lunges @ 11×0, 4 reps/each leg, make heavy x 3 sets, rest 1:30
C2. Single Leg Back Extensions @ 20×0, 8-10 reps each leg x 3 sets, rest 1:30
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