Vagabond No Grain Challenge Day 3

*Vagabond Yoga Class on Wednesday, May 15th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
good mornings
push ups
double unders
wall squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Vagabond No Grain Challenge Workout # 3 + #4
Repeatable Testers + Aerobic Capacity
A. 5 Sets of the following:
30 seconds of Burpees, rest 30 seconds
Score is total amount of Burpees
+
Rest 10-15 Minutes
+
B. 2000 Meter Time Trial Row
B. Fitness Phase:
Vagabond No Grain Challenge Workout # 3 + #4
Repeatable Testers + Aerobic Capacity
A. 5 Sets of the following:
30 seconds of Burpees, rest 30 seconds
Score is total amount of Burpees
+
Rest 10-15 Minutes
+
B. 2000 Meter Time Trial Row
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean Cluster @ 80%, 1.1.1 x 5 sets, rest 3 minutes between sets.
B1. Deadlift @ 20×1, 4.4.3.3.2. rest 2 minutes between sets.
B2. Single Arm DB Press @ 30×1, 6-8 repetitions/each arm x 5 sets, rest 2 minutes between sets.
C1. Front Rack Split Squats @ 30×1, 8-10 repetitions/each leg, keep moderate load x 3 sets, rest 1:30
C2. Supinated Barbell Bent Over Row @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
D. Barbell Back Rack Walking Lunges @ 11×1, 12/each side x 3 sets, rest 3 minutes between sets.
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