"Vagabond Olympic Lifting Class @ 6:35 pm + CrossFit Tester for Fitness Phase"(9.10.2013)
*Vagabond Olympic Lifting Class on Tuesday, September 10th @ 6:35 pm. CLICK HERE.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 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, September 16th, 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
3-5 minutes of the following
sots press x 3
snatch balance x 3
strict pull ups x 3
run 100 meter
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
goblet squats @ 21X1 x 5s
strict push up @ 31×1 x 5 reps
face pulls x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester + Core Work
A. 20 Minute AMRAP of the following:
3 Plank Walk Outs
6 Ring Rows
Run 200 Meters
After Every Round Completed, Rest 30 seconds
B. 10 Sets of 15 seconds Plank Holds, rest 15 seconds between sets.
B. Fitness Phase
Aerobic Tester/CrossFit Tester
AMRAP 15 Minutes of the following:
10 Kettlebell Swings
Compare to October 10th, 2012 + November 20th, 2012
C. Competition Phase
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Push Jerk, 1.1 x 5 sets, rest 2 minutes between sets.
(Strict Press Cluster, 1.1 x 5 sets, rest 2 minutes between sets)
B. Weighted Ring Dip @ 21×1, 2-3 reps x 5 sets, rest 2 minutes between sets.
C. Row @ 150 meters @ 100%, 5 sets, rest 2 minutes between sets.
D. 10-9-8-7-6-5-4-3-2-1 of the following:
Deadlift @ 225 lbs/155 lbs
Chest to Bar Pull Ups
Handstand Push Ups
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