"Vagabond Next Beginners Class: July 20th + Vagabond Olympic Lifting Class @ 6:35 pm"(7.13.2015)

Vagabond CrossFit Beginners Class Starts Monday, July 20th, 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, July 20th, 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 [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.

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*Vagabond Olympic Lifting Class on Monday, July 13th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Mark Circuit

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:
Banded Hamstring Stretch Variation x 90 seconds.each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following, rest 1 minute between sets:
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. DB Bent Over Row @ 22×3, 6/each arm x 3 sets, rest 1 minute between sets.
+
B. For Time of the following:
Run 400 Meters or Row 400 Meters
15 Kettlebell Swings
15 Burpees
Rest 1 minute
Run 400 meters or Row 400 Meters
9 Kettlebell Swings
9 Burpees
Rest 1 minute
Run 400 Meters or Row 400 Meters
6 Kettlebell Swings
6 Burpees
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Clean and Jerk Cluster, touch n go reps, 2.1.1 x 4 sets, rest 1 minute between sets.
A2. Elevated Ring Rows @ 22×2, 6-8 reps x 4 sets, rest 1 minute between sets.
No more than 12 inch box for women/men
Scale to Lat Pull-Downs, 8-10 reps heavy or Narrow Grip Negative Pull-Ups, 3-4 reps
+
B. 4 Sets of the following:
Run 200 Meters
10 Kettlebell Swings
12 Pull-Ups or Burpees-Athlete Choice
Run 200 Meters
Rest 45 seconds between sets
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat of the following:
75% x 1 rep x 3 sets
80% 1 rep x 2 sets
85% x 2 reps x 2 sets
B. Snatch of the following:
75% 1 rep x 2 sets
80% 1 rep x 2 sets
85% 1 rep x 3 sets
C. Clean and Jerk, 70% x 1 x 1 set, 75% x 1 x 1 set, 80% x 1 x 1 set, rest as needed between sets.
+
D. For Time of the following:
3 Sets of the following:
30 Cal Row
15 Box Jumps @ 24/20 inches
9 Power Cleans @ 135/95 lbs
Rest 6 minutes between sets
This is aerobic effort, but high effort, cal row, men keep @ 1200 watts or above, women keep above 900 watts or above, box jumps fast, and power cleans unbroken, then rest 6 minutes
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