"Vagabond of the Month for October"(10.4.2013)
*Vagabond of the Month has been announced for the Month of October*
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.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
4-6 minutes of the following
row 100 meter-good form
5 kb snatch/each side
5 wall angels
3-5 minutes of the following
shoulder + 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
row 100 meters or run 100 meters
5 wall angels
5 perfect air squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Posterior Chain/Elbows+ Lactate Based(Mono)
A1. DB Reverse Lunge Deficit, 8-10/each side x 3 sets, rest 1 minute.
A2. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
A3. DB External Rotations @ 30×1, 10-12 repetitions x 3 sets, rest 1 minute.
B. Airdyne @ 100%, 25 seconds x 5 sets, rest 3 minutes between sets.
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + GYMN Core
A. DB Split Squats Heavy @ 30×1, 4-6 repetitions/each leg x 4 sets, rest 2 minutes between sets.
B1. DB Heavy Standing Push Press @ 40×1, 8-10 repetitions x 4 sets, rest 45 seconds
Concentrate on the Eccentric/Negative Portion Downward
B2. Weighted Supinated Pull Ups, 4-5 repetitions x 4 sets, rest 45 seconds
Advanced: As Rx
Intermediate: Perform Strict Supinated Pull Ups AMRAP
Beginner: Perform Negative(3-4 reps) + Bicep Curls(8-10 reps)
B3. Airdyne, 35 seconds @ 90% x 4 sets, rest 45 seconds
C. Single Arm DB Bench Press @ 30×1, 8-10 repetitions x 4 sets, rest 20 seconds between arms/2 minutes between sets
Concentrate on Core Activated and Hips Straight Forward
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 22×1, work to a heavy single, 2 second pause in bottom.
This means you will work to a heavy single quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy single.
B. Split Jerk @ 80%, on the minute, every minute x 12 minutes x 1 repetition.
C1. Ring Muscle Ups Unbroken, 3-5 repetitions x 5 sets, rest 10 seconds.
C2. Row @ 95%, 35 seconds x 5 sets, rest 2 minutes between sets.
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