"Vagabond Olympic Lifting and Speciality Classes this Week"(8.28.2012)
*Vagabond Olympic Lifting Class on Tuesday, August 28th @ 6:35 pm*
*Speciality Classes for this Week*
Vagabond Yoga on Wednesday, August 29th @ 7:35 pm*
Vagabond Powerlifting Class on Sunday, September 2nd @ 10:00 am
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 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 September 10th . 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.
Sled Walks
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
ankles, hips, upper/mid back, glutes
+
2 rounds of
wall squats x 5
wall angels x 5
Strict wide grip chin ups x 3-5
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
MAP High Percentage: 2 Minutes on/2 Minutes off x 5 reps x 2 sets..
2 Minutes of the following:
3 Burpees
5 Wall Balls
*Rest 2 Minutes*
2 Minutes of the following:
10 Double Unders or 20 Single Unders
5 Box Jumps
*Rest 2 Minutes*
2 Minutes of the following:
5 Hang Power Cleans @ moderate weight
7 Air Squats
*Rest 2 Minutes*
2 Minutes of the following:
AMRAP Row…
*Rest 2 Minutes*
2 Minutes of the following:
AMRAP Sprint Up and Back (Up and Back in Parking Lot)
*Rest 10 Minutes and Repeat.*
*Keep track of rounds and stay consistent.*
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. 7 Rounds for time of:
7 Power Cleans @ 155 lbs/105 lbs
7 Target Reach Burpees to Pull Up Bar
+
Rest 15:00 Minutes
+
B. Perform the following on the Airdyne:
20 Sets of the following:
30 Seconds @ 90% Effort
30 Seconds Active Recovery
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